Fitness
A. Build to a tough weight in 20 minutes:
1.1.1 Power snatch
B. 18 minute AMRAP-
20 Wall balls, tough
20 HR Push ups
20/15 Bike calories
20 Russian KB swings, tough
Performance
A. Build to a tough weight in 20 minutes:
Power snatch + Power Snatch + Overhead squat
B. 18 minute AMRAP-
30 Wall balls (20/14)
20 HR Push ups
30 Assault bike calories
20 KB swings (70/53)
Fitness
A. Back squats-
4×4-6, Build as needed, Rest 2 mins
B. Single arm ring row-
4×5/side, No trunk rotation, R45-60s
C. For time:
21-15-9
SA DB press, tough
Jumping pull ups
Performance
A. Back squats-
4×5 @ RPE 7, Rest 2 minutes
B. Single arm ring row-
4×5/side, No trunk rotation, R45-60s
C. For time:
21-15-9
SA DB press (50/35)
Pull ups
20 min @ 75%:
500m ski erg w/ damper @ 1
200m run on assault runner
30 single-unders
+
(Rest as needed)
+
10 min assault bike
*Go for it if it feels good.
Fitness
A. Cone star drill-
3 sets (average time)
B. 3 sets:
Max distance D-ball zercher carry (AHAP)
C. KB windmills-
4×6/side, Rest as needed
Performance
A. Cone star drill-
3 sets (average time)
B. 3 sets:
Max distance D-ball zercher carry (150/100)
C. KB windmills-
4×6/side, Rest as needed
A. Standing press
Build quickly to a tough single for today
B. Push press
Build quickly to a tough triple for today
C. 21-15-9:
Pendlay rows (135/95)
DB snatch, alternating (50/35)
+
(Rest as needed)
+
5 rounds:
5 D-ball over shoulder (100/60)
5 burpee box jumps (24″/20”)
Fitness
A, Close grip bench press-
4×4-6, Build as needed, Rest 2 minutes
B. EMOTM for 15 minutes:
1st- 4 fast ring rows + 4 fast push ups
2nd- 2-3 Wall Climbs
3rd- 5 tough box jumps or broad jumps
Performance
A, Close grip bench press-
4×5 @ RPE 7, Rest 2 minutes
B. EMOTM for 15 minutes:
1st- 2-6 Unbroken Bar MU
2nd- 3 Wall Climbs
3rd- 5 Box jumps (36/30)
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
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