Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

QUICK RUN DRILLS

(25 ft Each)

Walking Knees to Chest

Walking Heel to Butt

Walking Figure 4

High Knees

Butt Kickers

High Skips

Lateral Skips (Down and Back)

Into..

200m Run

Into…

1 ROUND

10 Alt Cossack Squats

10 Alt. 90/90 Stretch

5 Bootstrappers

5 Inch Worms to Squat

1 ROUND

10 Elbow Punches

5 OH Press

5 Front Squat

5 Behind Neck OH Press

5 Back Squat

Strength

Squat Clean (3×3*)

*All working sets should be Light…about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect.

(Score is Weight)

Week 7 of 8

Workout

CLOUDKICKER (Time)

4 ROUNDS FOR TIME

7 Unbroken Bear Complex* (115/75)|(75/55)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

(Score is Time)

KG BB: (50/35)|(35/25)

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