A. EMOTM 8
2 Snatch high pull
*start light and build every 2 minutes
B. 25 min AMRAP @ SERIOUSLY 50-70%:
500m row
10 push-ups, hand-release
30s L-sit hold
1 Sled pull around gym floor
5/arm Turkish get-ups (26/18)
30s handstand hold
@ 85-90%:
27 row calories
27 thrusters (95/65)
-Rest 2 min
27 assault bike calories
27 overhead squats (95/65)
-Rest 2 min
27 power cleans (95/65)
27 bar-facing burpees
-Rest 2 min
15 row calories
15 box jumps (24/20)
-Rest 1 min
15 assault bike calories
15 KB swings (70/55)
-Rest 1 min
15 bar-facing burpees
15 shoulder-to-overhead (95/65)
+
(Rest 10-15 min)
+
10 min @ 75%:
100’ walking lunges
20 DB snatch, alternating (55/35)
+
(Into)
+
E6s for 2 min:
1 burpee, 6” target
-Into
E5s for 2 min:
1 burpee, 6” target
-Into
E4s for 2 min:
1 burpee, 6” target
Fitness
A. Power Snatch-
5×3 TNG, R90-120s, Build each set
B. 5 minute AMRAP @ 85-90%
Power snatch, tough
+
5 minute AMRAP @95%
5 Unbroken False Grip ring rows
5 Unbroken HR push ups
Performance
A. Power Snatch-
5x 1.2.3 TNG, R90-120s, Build each set
B. 5 minute AMRAP 85-90%
Power snatch @ 55-65% of 1RM
+
5 minute AMRAP @95%
5 Unbroken Chest-to-bar
10 Unbroken HR push up
Fitness
A. Every 2 minutes x 8 sets:
3 TNG deadlifts, add weight every 2 sets
B. 8 minute AMRAP @ 90%
5 False grip ring rows
10 Wall balls, tough
15 Box jump, step down, tough
Rest 4 minutes
8 minute AMRAP @ 90%
30s jump rope work
15 Assault bike calories
10 burpees to 45lb plate
Performance
A. Every 2 minutes x 8 sets:
3 TNG deadlifts, add weight every 2 sets
B. 8 minute AMRAP @ 90%
50 Double unders
15 Assault bike calories
10 Burpees to 6″ target
Rest 4 minutes
8 minute AMRAP @ 90%
5 Pull ups
10 Wall balls (2014)
15 Box jumps, step down (24/20)
10 rounds:
5s assault bike @ 100%
25s assault bike @ 50%
5s assault bike @ 100%
25s assault bike @ 50%
5s assault bike @ 100%
1:55 assault bike @ 50%
+
(Rest as needed)
+
5 min skill practice:
Legless rope climbs
PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. EMOTM 12:
1st: 1 Pendlay row (tough) + 1 strict weighted chest-to-bar pull-up (tough)
2nd: 1 strict press (tough) + 1 strict handstand push-up to tough deficit
*Increase every 2 sets if able.
B. 21 chest-to-bar pull-ups
21 handstand push-ups
15 bar muscle-ups
15 strict handstand push-ups
9 ring muscle-ups
9 handstand push-ups (10″/8” deficit)
+
(Rest 10 min)
+
7 min AMRAP:
3-6-9-12…clean & jerks (135/95) – drop each rep
3-6-9-12…ring dips
C. EMOTM 10:
1st: 20-30s single-arm FLR on rings, right + 20-30s KB front rack hold, right (tough)
2nd: 20-30s single-arm FLR on rings, left + 20-30s KB front rack hold, left (tough)
-Into
EMOTM 10:
1st: 20s single-arm ring rows, right + 20s single-arm DB bench press, right
2nd: 20s single-arm ring rows, left + 20s single-arm DB bench press, left
800m row @ 75%
-Rest 2 min
x4
+
(Rest 3 min)
+
400m row @ 85%
-Rest 90s
x4
+
(Rest 3 min)
+
200m row @ 90%
-Rest 1 min
x4
+
(Rest 3 min)
+
100m row @ 95%
-Rest 30s
x4
PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. EMOTM 4:
3 squat snatches – drop each rep
-Rest 2 min
EMOTM 4:
2 squat snatches – drop each rep
-Rest 2 min
EMOTM 4:
1 squat snatch
*Increase load as reps decrease.
B. EMOTM 4:
1 squat clean + 3 split jerks
-Rest 2 min
EMOTM 4:
1 squat clean + 2 split jerks
-Rest 2 min
EMOTM 4:
1 squat clean + 1 split jerk
*Increase weight as reps decrease.
C. 25 toes-to-bar
75 double-unders
15 front squats (135/85)
-If done before 4:00, proceed to:
25 toes-to-bar
75 double-unders
13 front squats (185/115)
-If done before 8:00, proceed to:
25 toes-to-bar
75 double-unders
11 front squats (225/145)
-If done before 12:00, proceed to:
25 toes-to-bar
75 double-unders
9 front squats (275/175)
-If done before 16:00, proceed to:
25 toes-to-bar
75 double-unders
7 front squats (315/205)
*Front squat starts from the ground
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
