Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

ON A 5:00 CLOCK…

2-3 ROUNDS

5 Slow Scap Pull-Ups

6 Alt. Groiners

7 Cat Cows

8 Empty Barbell RDL

Then New 5:00 Clock…

AMRAP x 5 MINUTES

5 Kip Swings

6 Ring Rows

7 Empty Barbell Deadlifts

8 Russian KB Swings

Strength

Metcon (Weight)

4 SETS*

2 Pausing Clean Deadlifts**

+

1 Clean Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained.

**1 Rep= Pause 2″ from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

1-2-3-and so on…

Bar Muscle-Ups

2-4-6-and so on…

Deadlifts (255/175)|(175/115)

*Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.

(Score is Rounds + Reps)

KG BB: (115/79)|(79/52.5)

BMU Option 1: Jumping BMU

BMU Option 2: Up-Down Chest to Bar Pull-Up

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