6/25/18

Southern Boom CrossFit – CrossFit Metcon Metcon (Time) 3 RFT 20 cal on a machine(mix it up) 20 KB or DB [email protected]/25 20 air squats Strength Metcon (No Measure) Every 2 min for 20 min 3 [email protected]% 6 strict HSPU or strict DB Press

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6/23/18

Southern Boom CrossFit – CrossFit Metcon (Time) 3 rounds 100 dubs 50 snatches @95/65 100 dubs 50 OH squats 100 dubs 50 thrustersRX+ 115/75

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6/22/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 5 ring rows 5 barbell strict press Strength Metcon (No Measure) 16 min alt EMOM 3 hang power [email protected]%+10 push ups 10 T2B Metcon Metcon (Time) 3 RFT 400 m run(run if you are physically able) 15 bar facing […]

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Happy birthday Jason!

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds 90 seconds on machine 10 lateral box step ups (each leg) 10 strict pull ups Strength Farmer’s Carry (3x 100ft) Metcon Metcon (Time) 21 hspu 12 power cleans 155/105 15 hspu 9 power cleans 155/105 9 hspu 6 power cleans 155/105Rx + strict hspu/ […]

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6/20/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 90 sec on a machine 10 box step ups 10 sit ups Strength Back Squat (3×10) 65%, 70%, 75% Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 50 double unders 200 m run/row 20 alt DB [email protected]/3575/50 Metcon (No Measure) 3 RNFT […]

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6/19/18

Southern Boom CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 60 sec on a machine 10 Cossack squats 20 sec hand stand hold Strength Pull-ups (4×12) Strict chin ups Metcon Metcon (Time) 5 RFT 10 [email protected]/175 100m sprint 1 min rest between rounds

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06/18/2018

Southern Boom CrossFit – CrossFit Strength Snatch (4×1 @85%) Reps do not start until at 85% and if they feel good build up Metcon Metcon (Time) 5 RFT 3 front squats @75% 30 wallballs 20/14 20/15 cal row

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Filthy 50/50

Southern Boom CrossFit – CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double undersEACH… 😉

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