Fitness
A. Back squat-
Build to 3RM in 15 minutes
B. Bench Press-
Build to 3RM in 15 minutes
C. 500M Row
Rest 8 Minutes
500M Row
Performance
A. Back squat-
Build to 1RM in 15 minutes
B. Bench Press-
Build to 1RM in 15 minutes
C. 500M Row
Rest 8 Minutes
500M Row
1000m row @ 80%
-Rest 3 min
.4 miles bike @ 70%
.5 miles bike @ 90%
.1 miles bike @ 50%
x5
-Rest 3 min
1000m row @ 80%
PM: MAP, high %, mixed
7 min AMRAP:
3-6-9-12-15…thrusters (95/65)
3-6-9-12-15…chest-to-bar pull-ups
+
(Rest 10 min)
+
20 min AMRAP:
11 power cleans (95/65)
11 box jumps (24/20)
11 row calories
11 bar-facing burpees
+
(Into)
+
24 min @ 75%:
2:30 assault bike
1:30 sled drag – light
2:30 assault bike
1:30 reverse sled drag – light
Fitness-
Follow the leader with teams of 2-4.
*Athlete cannot move onto the next movement until the athlete ahead of them is finished.
3 rounds:
250m Row calories
25 Goblet squats, tough
20 Assault bike calories
25 DB thrusters, tough
250m Row calories
25 Russian KB swings, tough
Performance-
Follow the leader with teams of 2-4.
*Athlete cannot move onto the next movement until the athlete ahead of them is finished.
3 rounds:
250m Row
25 Goblet squats (70/53)
20 Assault bike calories
25 Thrusters (95/65)
250m Row
25 KB swings (55/35)
A. Squat snatch
Build to a 3RM touch-and-go for today in 10 min
B. EMOTM 5:
3 touch-and-go squat snatches
*Start moderate and build per set.
C. Squat clean + Split jerk + Squat clean
Build to a tough (1+1+1) for today in 10 min, then do 3x(1+1+1) @ 80-90% of today’s tough set
*Drop the bar after split jerk.
D. Double overhand deadlift, no hook grip – 2” riser
Build to a max for today in 10 min
E. 10 min AMRAP:
30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
AMRAP snatches (210/120)
*All singles after 45.
Fitness
A. Every 2 minutes for 5 sets:
Power snatch- 1.1.1
*Small increase in weight from last week
B. Every 2 minutes for 5 sets:
Power clean & Split Jerk- 1.1.1
*Small increase in weight from last week
C. “Jackie”
For time-
1000m Row
30 DB thrusters, tough
30 False grip ring row
Performance
A.Every 2 minutes for 5 sets:
Snatch- 1.1, Build every 2 sets
*start heavier
B.Every 2 minutes for 5 sets:
Clean & Split Jerk- 1.1, Build every 2 sets
*start heavier
C. “Jackie”
For time-
1000m Row
30 Thrusters (45/35)
30 Pull ups
60 min @ 50-70%:
1:30 assault bike
1 min burpees, no push-up
1:30 shuttle run, 50’ increments
1 min single-unders
1:30 row
1 min step-ups, right (20)
1:30 farmer’s walk – light
1 min step-ups, left (20)
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
