Southern Boom CrossFit – SBMetcon

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

1 ROUND

10 Clean Deadlifts

10 Barbell Strict Press

:20 Single Unders

10 Wall Ball Squats

Into…

1 ROUND

8 Upright Rows

8 Barbell Push Press

:20 High Jump Single Unders

10 Wall Ball Push Press

1-2 ROUNDS

6 Hang Muscle Cleans

6 Hang Power Cleans

6 Wall Balls

:20 Double Unders / Double Under Practice

Strength

Clean and Jerk (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

12 Wall Balls (20/14)|(14/10)

36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

Like this post0

Leave a reply

Your email address will not be published. Required fields are marked *

Go top