Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

2 ROUNDS

8/6 Cal Bike (EZ Pace)

6 Cat/ Cows

6/6 Single Leg Glute Bridge-Ups

8 Alt. Deadbugs

Into…

2 ROUNDS

10/8 Cal Bike (Hard Pace)

5/5 Staggered Stance Good Mornings (Optional BB)

8 Above the Knee Deadlifts*

:30 Tuck Hold

*Round 2 complete Empty Bar Deadlifts.

Strength

Deadlift (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20/15 Cal Bike

3 Deadlifts (315/205)|(225/155)*

*Increase Reps by 2 after each full round.

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)

Optional Finisher

Metcon (No Measure)

2-3 SETS

7-10 Barbell Rollouts

12-15 Strict Knees to Chest

15-20 Deadbugs

-Rest As Needed b/t Sets-

(No Measure)

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