Southern Boom CrossFit – SBMetcon

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Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Calf Raises → 50 Single Unders → 50 Double Unders*

10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Check or TTB

10 Push Presses W/ Empty Barbell

*This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do 50 Double unders.

**Take about 7 minutes for the general warm-up, if this warm-up takes less than 7 minutes for you to complete///do some general mobility exercises for shoulder opening, external rotation.

Strength

Metcon (Weight)

4 SETS*

1 Push Jerk

+

1 Split Jerk

-Rest As Needed b/t Sets-

*Start Moderate and build to at least second workout weight.

(Score is Weight)

Week 3 of 9

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

5 Push Jerks (155/105)|(115/75)

10 Toes to Bar

50 Double Unders

-Rest 2:00-

3 ROUNDS

4 Push Jerks (185/135)|(135/95)

8 Toes to Bar

40 Double Unders

-Rest 2:00-

2 ROUNDS

3 Push Jerks (205/145)|(145/100)

6 Toes to Bar

30 Double Unders

(Score is Total Time)

KG BB1: (70/47.5)|(52.5/35)

KG BB2: (85/60)|(60/42.5)

KG BB3: (90/65)|(65/45)

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