4/24/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds :30 HS Hold 250m on a machine 10 push press(empty bar) Weightlifting Power clean+push jerk (5×5) 5 touch and go power clean and push jerks build to a heavy Metcon Metcon (Time) 3 rounds 100 double unders 25 Russian KB swings@53/35 20 burpees to […]

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4/23/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 cal 10 Hang muscle snatches 10 oh squats Strength Deadlift (5×3@80-85%) NO BOUNCE Metcon Metcon (Time) 10 squat snatches@135/95 30/18 cal on a machine 40 pistols 30/18 cal on a machine 10 squat snatchesRX+ 155/105, Bike, 50 Pistols

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4/22/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 cal on a machine 10 goblet squats w/ pause 10 HS shoulder taps Strength Front Squat (3×8 starting at 70%) Metcon Metcon (AMRAP – Rounds) Every 3 min till failure 10 ring dips 10/7 cal on a machine 10 front squats@135/95 Add 20/10 […]

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04/20/2019

Southern Boom CrossFit – CrossFit Metcon (Time) 100 wallballs 100m partner carry (sub sandbag carry) 100 deadlifts 205/155 100m partner carry 100 box jump overs 100m partner carry 100 power snatches 95/65Same bar will be used on deadlifts and snatches, so load accordingly. Try to find a partner you can complete the carries with… make […]

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4/19/19

Southern Boom CrossFit – CrossFit Strength Back Squat (4×5@75%) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400 m run/row 15 pull ups 10 thrusters@95/65 25’ HSW

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4/18/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 min steady on a machine 10 hang power cleans 10 kip swings 5 inchworms Metcon Metcon (Time) 21-15-9 Hang clean and jerks@95/65 T2B Lateral bar burpeesRX+ 135/95 Strength Metcon (No Measure) 3×25 banded hamstring curl 3×12 DB row

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4/17/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec goblet squat hold 200 m run 10 sit ups Weightlifting Squat cleans Every :45 sec for 12 rounds 1 squat clean@75-80% Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 goblet hold box step overs@53/35 10 cal on a machine

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4/16/19

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 seconds on a machine 25’ HSW or 5 inchworms 5 strict pull ups or ring rows Strength Deadlift (4×4 at 80-85%) No bounce Metcon Metcon (Time) 3 rounds 400 m run/row 21 OH Squats@75/55 15 bar facing burpeesRX+ 95/65 Only do RX+ if […]

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