Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

TABATA 6 SETS (:20 ON / :10 OFF)

Bike @ Moderate Pace

Into…

1 ROUND

10 Alt. Lunge with PVC Passthrough

8 Cat/ Cows

6 Alt. V-Ups

4 Push-Up to Pike

Into…

1-2 ROUNDS (Time Permitting)

10 PVC Overhead Squats

8 PVC Behind the Neck Push Press

6 V-Ups

4 PVC Snatch Deadlift

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Snatch Deadlift

+

1 Hang Snatch

+

1 Snatch

*Option to complete Squat or Power. Start light and build up to and past workout weight.

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

5 SETS

15/12 Cal Bike Sprint

-Rest :30-

Max Unbroken Power Snatches (Athlete Choice, Moderate)*

-Rest 2:00 b/t Sets-

*Goal is 7-10+ Reps. Barbell can not stop anywhere except the overhead position. Barbell must move up and and down the body continuously. Barbell can stop in OH position for no more than :02.

(Score is Lowest Reps)

BB KG: (60/42.5)|(42.5/30)

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