Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 Up-Downs + Max Plank

MIN 2 – 10 Barbell Deadlifts + Max Groiners

MIN 3 – 10 Hang Muscle Cleans + Max Elbow Punches

MIN 4 – 10 Jump Squats + Max Boot Straps

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of…

1 Clean Deadlift

+

1 Hang Power Clean (Below the Knee)

+

1 Power Clean

(Score is Weight)

Workout

“CUPID SHUFFLE” (AMRAP – Reps)

EMOM x 14 MINUTES*

MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

(Score is Total Reps of Power Clean)

KG BB: (85/60)|(60/42.5)

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