17.03.22 - South Loop Strength & Conditioning | Chicago

Workout of the Day

Fitness
A. EMOTM 12
Clean deadlift + Hang power clean + Split jerk
1st 4 min: Tough
2nd 4 min: Add 5-10lbs
3rd 4 min: Add 5-10lbs

B. Every 2 minutes for 6 sets:
4 TNG power snatches
5 False grip ring rows
*tough but unbroken snatches

C1. Plank on medball
3×30-45s, Rest 90s
+
C2. D-ball Zercher carry
3×200′, AHAP, Rest 90s

Performance
A. EMOTM 12
Clean deadlift + Hang power clean + Split jerk
1st 4 min: 50%
2nd 4 min: 60%
3rd 4 min: 70%

B. Every 2 minutes for 6 sets:
4 TNG power snatches
5 Strict pull ups
*tough but unbroken snatches

C1. Plank on medball
3×30-45s, Rest 90s
+
C2. D-ball Zercher carry
3×200′, AHAP, Rest 90s

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SOUTH LOOP STRENGTH & CONDITIONING

HOME OF SOUTH LOOP CROSSFIT

645 S CLARK CHICAGO IL 60605

INFO@SOUTHLOOPSC.COM

(312) 857-5230

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