A. E30s for 5 min:
3 touch-and-go double overhand deadlifts, no hook grip
B. Overhead squat
Build quickly to a tough triple for today in 10 min
C. EMOTM until failure:
1 legless rope climb
*Cap at 15.
D. Overhead walking lunges
4×50’; Tough; Rest 60s
E. 5 min AMRAP:
Double-unders
Fitness-
Teams of 3:
200 calorie Bike
150 calorie Row
100 Box jump over (24/20)
75 Burpees
30 Supine to standing rope climbs
Cash out:
30 Straight legs lowering
2 minutes Russian twist
Performance-
Teams of 3:
200 Bike calories
150 Row calories
100 Box jump over (24/20)
75 Burpees
15 Rope climbs
Cash out:
30 Straight legs lowering
2 minutes russian twist
AM:
30 min @ 70%:
3 min assault bike
1 min side plank, right
1 min side plank, left
3 min rowing
1 min single-unders
1 min step-ups, alternating (20”)
PM:
Open 17.2
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
12 min:
1 min assault bike @ 50%
30s assault bike roll-on
1 min assault bike @ 75%
30s assault bike roll-off
Fitness
A1. DB Bent over Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Seated DB press-
3×6-8, 10×1, Rest 90s
B. For time:
30 KB swings, tough
30 DB Push press
30 DB thrusters
30 Broad jumps
30 Plate OH Alt lunges, tough
30 False grip rings rows
*20 minute cap
Performance
A1. Barbell Bent over Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Seated DB press-
3×6-8, 10×1, Rest 90s
B. For time:
30 Hang power Cleans (95/65)
30 Handstand Push-ups
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 Overhead Squats (95/65)
30 C2B Pull-ups
*20 minute cap
A. E30s for 5 min:
1 muscle snatch
B. E30s for 5 min:
1 power snatch
C. E30s for 5 min:
1 split jerk
D. 4 sets:
20s assault bike @ 97%
1:40 assault bike @ 50%
+
(Rest 3-5 min)
+
4 sets:
20s rowing @ 97%
1:40 ski erg @ 50%
Fitness
A. Rope climb instruction- 5 minutes
Then…
Rope climb to half way
3-5, Rest 30-45s
B. KB front rack RFESS
3×6-8/Leg, 20X1, Rest 90s
C. For times:
4 rounds
21 Wall Balls, tough
15 Russian KB swings, tough
9 HR push up
*15 Minute cap
Performance
A. Rope climb instruction- 5 minutes
Then…
Rope climb/legless rope climb
3-5, Rest 30-45s
B. RFESS- Back rack
3×6-8/Leg, 20X1, Rest 90s
C. For times:
4 rounds
21 Wall Balls (20/14)
15 KB swings (53/35)
9 Ring push ups
*15 Minute cap
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
