Southern Boom CrossFit – SBMetcon

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Warm-up

1 ROUND

30 Single Unders

10 Scap Push-Ups

10 Clean Deadlifts

100m Run

Into…

2 ROUNDS

30 High Jump Single Unders or Double Unders

10 Clean High Pulls

2 Wall Walk or 10 Single DB Strict Press

100m Run

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

1 Power Clean

+

1 Deep Hang Power Clean

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.

(Score is Weight)

Week 5 of 9

Workout

“THE FIFTH ELEMENT” (5 Rounds for time)

5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
NOTE: New Benchmark.

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