Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100M Run

:30 Row

5 Kip Swings

5 Air Squats

5 Push-Ups

Quick Rest then Into…

BARBELL SPECIFIC WARM-UP

3 ROUNDS FOR QUALITY*

6 Deadlifts

6 Power Cleans

6 Hang Power Cleans

6 Push Jerk

6 Thruster

*Complete round 1 with an empty barbell. Round 2 with light-mod weight. Round 3 with workout weight.

Workout

“9/11” (Time)

FOR TIME

2001m Run*

11 Box Jumps (30/24)|(24/20)

11 Thrusters (155/105)|(115/75)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*Original workout format attributed to CF BelAir.

**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)
KG BB: (70/55)|(50/35)

HSPU OPTION 1: Pike Push-Ups

HSPU OPTION 2: Barbell or DB Strict Press

NOTE: Last Seen 9/11/2021

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

2001m Run

22 Box Jumps (30/24)|(24/20)

22 Thrusters (155/105)|(115/75)

22 Chest-to-Bar Pull-Ups

22 Power Cleans

22 Handstand Push-Ups

22 Hang Power Clean

22 Toes to Bar

22 Deadlifts

22 Push Jerks

4002m Row

*Athletes may start with either the run or the row and finish the workout with the other. The Run must be completed together, the Row will be split as needed. All other work split as needed. P1 works while P2 rests.

(Score is Time)

KG BB: (70/55)|(50/35)

HSPU OPTION 1: Pike Push-Ups

HSPU OPTION 2: Barbell or DB Strict Press

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

(No Measure)

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