Southern Boom CrossFit – SBMetcon
Warm-Up
Warm-Up (No Measure)
3 ROUNDS (GENERAL WARM-UP)
12 Scap Push-Ups
6 Tempo Push-Ups (1111)
12 Alt Groiners
6 Tempo Air Squats (1211)
Into…
2-3 ROUNDS (BARBELL SPECIFIC WARM-UP)
7 Barbell RDLs
7 Barbell Deadlifts
7 Barbell High Pulls
7 Hang Muscle Cleans
Strength – All
Power Clean (ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep TNG Power Clean)
(Score is Weight)
Workout – Performance
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
KG BB: (60/42.5)
Workout – Fitness
“THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps)
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)
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