Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 Sets (10:00 CAP)

1:00 Bike (ez)

10 Groiners

10 PVC Pass Throughs

10 PVC Overhead Squats

Into

2-3 Sets (Time dependant) *

:45 Bike (mod)

5 Inch Worms

5 Overhead Squats

:20 Pause in the bottom of OHS

*Can be performed with an empty Barbell after the first round.

Strength

Overhead Squat (2×3)

2×6

2×3

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Week 2 of 8

(Score is Weight)

Workout

: Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)

MIN 3 – 15 Hang Power Snatch

MIN 4 – Rest

(Score is Lowest Reps)

KG BB: (35/25)|(30/20)

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