Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

20 Crossbody Mountain Climbers

8 Scap Push-Ups

6 Knee Push-ups*

4 Tall Jumps

*Option for Standard Push-Ups.

Into…

2 ROUNDS

6 Clean Deadlifts

6 Upright Rows

6 Alt. Elbow Punches

6 Push-Ups

Strength – All

Metcon (Weight)

5 SETS*

1 Clean Pull

+

1 Clean High Pull

+

1 Muscle Clean

*Start Light and build to Moderate.

-Rest As Needed b/t Sets-

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
(Score is Time)

KG BB: (60/42.5)

NOTE: New Benchmark. Option for Power Clean or Squat Clean in today’s workout.

Workout – Fitness

“ELIZABETH (FITNESS)” (Time)

FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups

(Score is Time)

KG BB: (60/42.5)
NOTE: New Benchmark. Power Clean only.

Optional Cool Down

FOR RECOVERY (No Measure)

12 Slow Arm Haulers

10 Cat/Cows

1:30/1:30 Banded Lat/Tricep Distraction

(No Measure)

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