Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

4 SETS

ON A 2:00 RUNNING CLOCK…

8/6 Cal Bike

8 DB Good Mornings

8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU*

*Arrows denote movement change from set to set.

Strength – All

Deadlift (6-6-6-6*)

*Start Moderate and build to Moderate-Heavy.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 Handstand Push-Ups

5 Deadlifts (315/205)

Max Cal Bike w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

KG BB: (143/93)

Workout – Fitness

Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 DB Push Press (Athlete Choice, Moderate)

5 Deadlifts (225/155)

Max Cal Bike w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

KG BB: (100/70)

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