A. EMOTM 6:
Mins 1-3: 3 touch-and-go snatch pulls
Mins 4-6: 3 touch-and-go power snatches
+
(Rest 5 min)
+
EMOTM 6:
Mins 1-3: 2 touch-and-go snatch pulls
Mins 4-6: 2 touch-and-go power snatches
B. Waiter’s walk
5×100’/arm; Rest 60s b/w arms
C. Barbell overhead carry
3×100’; Rest 90s
D. EMOTM 10:
3-5 glute-ham raise @ 40×0 tempo
E. 10 min @ 85%:
10 assault bike calories
20 step-ups, alternating (24/20)
100’ double KB front rack carry (53/hand – 35/hand)
Fitness
A. Pull-Up progression- 10 minutes
Pull up on low bar in rack
B. DB Bench press-
3×8-10, R60s
C. 3 minute AMRAP-
Wall Balls
Rest 2 Minutes
9 minute AMRAP-
10 DB Front Squat
8 DB Push Press
6 Burpees
Performance
A. Pull-Up progression- 10 minutes
Pull up on low bar in rack
B. DB Bench press-
3×8-10, R60s
C. 3 minute AMRAP-
Wall Balls (20/14)
Rest 2 Minutes
9 minute AMRAP-
10 Front Squats (95/65)
8 Push Press (95/65)
6 Burpees over bar
AM:
For time:
100-200-300 double-unders
1000m-2000m-3000m row
PM:
“Granite Games #3 2015″
For time:
50m Sand Bag Run (50,30 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (50,30 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (70,50 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (70,50 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (100,70 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (100,70 lb.)
*If you don’t have sandbags do either d-ball carry or double KB front rack carry at slightly heavier weight.
+
(Rest as needed)
+
3 rounds:
400m run
100’ handstand walk
7 deadlifts (275)
PM:
4k run @ 75%
*”Jogging” pace
-Rest 5 min
4k run @ 75%
Fitness
Partners Alternating Rounds
15 Min AMRAP
6 Hang DB Cleans, Tough
8 Ring Rows
10 Burpees
+
Rest 5 Min
+
15 Min AMRAP
8 Russian KB Swings, tough
10 Hand Release Push Ups
12 Ball Slams (30/20, no med balls)
Performance
Partners Alternating Rounds
15 Min AMRAP
4 Power Cleans (155/105)
5 Chest-to-bar Pull Ups
6 Burpee Box Jump
+
Rest 5 Min
+
15 Min AMRAP
8 Dead Lift (155/105)
10 Hand Release Push Ups
12 Ball Slams (30/20, no med balls)
“Granite Games 2014 Chipper”
50 Double Unders
20 Shoulder-to-overhead (110)
30 Box Jumps (20)
40 Pull-ups
50 Double Unders
40 Pull-ups
30 Box Jumps
20 Shoulder-to-overhead (110)
50 Double Unders
+
(Rest as needed)
+
200ft sprint carry – run 200’ out, carry 70# d-ball back
20 handstand push-ups
200ft sprint carry – run 200’ out, carry 70# d-ball back
10 Deficit HS Push-ups (9”)
200ft sprint – run 200’ out, carry 70# d-ball back
5 Deficit HS Push-ups (12”)
200ft Sprint to Finish
Fitness
A. Every 3 minutes x 5 sets
Power snatch- 1.1.1, Increase each set
B. Push press-
4×5, R90s
*5lb increase from last week if possible
C. 4 rounds for time:
10 Goblet Squats
10 Broad Jumps, AFAP
10 Ring Rows
*15 minute cap
Performance
A. Every 3 minutes x 5 sets
Power snatch- 1.1.1, Increase each set
B. Push Press-
4×5, R90s
*5lb increase from last week
C. 4 rounds for time:
5 Overhead Squats (95/65)
5 Box Jumps (30/20)
5 Strict Pull 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
