Southern Boom CrossFit – SBMetcon

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Cal Bike*

Into…

2-3 ROUNDS (Time Permitting)

8 Long Lunge + PVC Pass Thru

8 Scarecrow Snatch

8 Snatch Grip PVC DL + Upright Row (Option to use BB R2-3)

8 Air Squats w/ :01 Pause at Bottom**

*MIN 1 – EZ Pace / MIN 2 – Mod Pace / MIN 3 – Mod+ Pace.

**R2-3 = PVC Overhead Squats

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Power Snatch

+

1 Hang Power Snatch

+

1 Overhead Squat

*Start Light and build to a Moderate weight.

(Score is Weight)

Workout

“FANCY NANCY” (Time)

10 ROUNDS FOR TIME

12/10 Cal Bike

7 Hang Squat Snatch (75/55)|(65/45)

(Score is Time)

KG BB: (35/25)|(30/20)
NOTE: New Benchmark

Like this post0

Leave a reply

Your email address will not be published.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

Go top