Southern Boom CrossFit – SBMetcon
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 Slam Ball Deadlifts
6 Slam Ball Front Squats
Into…
2 ROUNDS
10 Box Jumps w/ Step-Down
8 Push-Up to Pike
8 Slam Balls
Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.
Week 8 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
KG SB: (15/10)|(10/5)
Optional Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Alt. Plank Slam Ball Taps
40-30-20-30-40
Slamball Russian Twists
(Score is Time)
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