2/19/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 10 Russian twists 5 push ups 5 jump squats Strength Split Jerk (Technique/build to a heavy) Metcon Metcon (5 Rounds for time) 5 rounds 500 m row sprints Rest 3 min between rounds

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2/18/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 seconds on a machine 10 Cossack squats 5 kip swings 5 ring rows Strength Front Squat (8×[email protected]%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 4 BMU 8 [email protected]/65 25’ HSW

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2/16/19

Southern Boom CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 min AMRAP 200 m run 30 front [email protected]/95 30 C2B 30 burpees over the bar

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2/15/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 5 thrusters (empty bar) 5 ring rows Weightlifting Metcon (Time) 18 [email protected]% 3 min rest 12 [email protected]% 3 min rest 6 [email protected]% Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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2/14/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on a machine 10 jump lunges 10 shoulder taps or 30 second hand stand hold Strength Bent Over Row (5×5) Push-ups (5 rounds max reps) Super set with bent over rows Metcon Metcon (Time) With a partner… 14 rounds 100m run 14 […]

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2/13/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 200 m row/run 10 good mornings 5 push ups 5 inchworms Strength Deadlift (1 rep max) Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches […]

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2/12/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 10 OH squats 5 ring rows Strength Overhead Squat (5×[email protected]%) Metcon Metcon (Time) 4 rounds 100’ farmers [email protected]/53 100’ HSW 15 ring dips

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2/11/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 200 m run 15 thrusters (empty bar) Weightlifting Clean and Jerk (Build to a heavy ) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15/12 cal on a machine 10 clean & [email protected]/75

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2/9/19

Southern Boom CrossFit – CrossFit Metcon (Time) Alternating rounds with a partner finish 100 complexes of 1 Power Clean 1 Lunge R Leg 1 Lunge L Leg 1 Push Press RX-135/95

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2/7/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 seconds on a machine 10 pike HSPU 10 OH squats Weightlifting Snatch ([email protected]%, [email protected]%, [email protected]%) 3 min rest between sets Metcon Metcon (Time) 3 RFT 400m run/row 15 HSPU

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