Fitness
A. Band muscle up transitions-
5×1-2, Rest 30s
B. 6 sets @ 60-70%:
60s Bike easy
30s Bike 75%
20s Bike 85%
10s Bike 100%
+
Rest 5 minutes
+
3 sets:
60s D-Ball Hold
60s Side plank (30s/side)
60s Ring rows
60s Suitcase carry (30s/side)
Performance
A. Strict muscle up transitions-
5×1-2, Rest 30s
B. Same as fitness
AM:
5 min assault bike @ 75%
90s assault bike @ 85%
90s assault bike @ 75%
1 min assault bike @ 85%
1 min assault bike @ 75%
-Rest 3 min
x3
PM:
A. Split jerk
Build to a max for today in 10 min
B. Snatch pull w/ 1s pause below-the-knee – 2” riser
4×3; Building; Rest 60-90s
*Use straps.
C. 3 rounds:
15 deadlifts (225/155)
15 Russian KB swings (88/70)
15 bar-facing burpees
D. 9-7-5:
Front squats (225/155)
Bar muscle-ups
E. EMOTM 15:
1st: 30s triple-unders
2nd: 30s double-unders w/ Zeus rope
3rd: 30s ski erg @ 85%
Fitness
A. Seated Slam ball Shot toss-
3×3/side,10-20lb, Rest as needed
B. Seated Broad jump-
3×5, AHAP, Rest 60s
C. 16 minute AMRAP
40 Double unders or single
30 Wall balls, tough
20 Box jumps, step down, tough
10 Tough jumping pull ups
Performance
A. Seated Slam ball Shot toss-
3×3/side,10-20lb, Rest as needed
B. Seated Box jump-
3×5, AHAP, Rest 60s
C. 16 minute AMRAP
40 Double unders
30 Wall balls (20/14)
20 Box jumps, step down (24/20)
10 Strict Pull ups
Fitness
A. Snatch Deadlift To Knee +Snatch High Pull+Hang Power Snatch-
3×1
*Technique over load
B. Power Snatch-
5×1.1, Build, Rest 2 minutes
*Drop weight by 5-10lbs if you miss
C1. Half Kneeling Single Arm KB Press- 3×8-10/Side, 20×0, R30-45s
+
C2. Farmers Carry- 3×100’, R30-45s
+
C3. Half Turkish Get Up- 3×3/Side, R30-45s
Performance
A. Snatch Deadlift To Knee+Snatch High Pull+Hang Power Snatch-
4×1, Light, Rest 60
*Technique over load
B. Squat Snatch-
5×1.1, Build, Rest 2 minutes
*Drop weight by 5-10lbs if you miss
C1. Half Kneeling Single Arm KB Press- 3×8-10/Side, 20×0, R30-45s
+
C2. Farmers Carry- 3×200’, R30-45s
+
C3. Half Turkish Get Up- 3×3/Side, R30-45s
AM:
4 sets:
10s assault bike @ 100%
1:50 assault bike @ 50%
+
(Rest 3-5 min)
+
3 sets:
20s assault bike @ 97%
2:10 assault bike @ 50%
+
(Rest 3-5 min)
+
2 sets:
30s assault bike @ 97%
3 min assault bike @ 50%
PM:
A. No hook no feet squat snatch
4×3; Rest 60s
*Moderate load.
**May have to start with wider stance to get under bar with no feet movement.
B. Tall jerk x2 + Jerk balance
4x(2+1); Rest 60s
*Moderate load. Nail positions.
C1. Depth jump
4×1.1; Rest 30s
*Moderate height box.
C2. Standing long jump
4×1; Rest as needed
D. 3 sets:
10s assault bike @ 95%
50s assault bike @ 50%
15s assault bike @ 95%
1:45 assault bike @ 50%
+
(Rest 10 min)
+
3 rounds:
10 hang power cleans (155/105)
10 bar-facing burpees
Fitness-
Teams of 3 complete the following with one person working at a time:
1 mile run (1600M)
100 Assisted pull ups or Ring rows
200 Push ups
300 Air Squats
1 mile run (1600M)
Performance-
Team Murph- Teams of 3 with one person working at a time
1 mile run (1600M)
100 Pull ups
200 Push ups
300 Air Squats
1 mile run (1600M)
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
