Southern Boom CrossFit – SBMetcon

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1 – 100m Run + Max Tuck Hold

MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps

MIN 3 – 100m Run + Max Plank Hold

MIN 4 – 10 Strict Press + Max Up-Downs

MIN 5 – 100m Run + Max Hollow Hold

MIN 6 – 10 Push Press + Max Burpees

MIN 7 – 200m Run

Strength

Metcon (Weight)

EVERY 2:00 x 4 SETS*

2 Pausing Split Jerks**

-Rest As Needed b/t Sets-

*All working sets should be a Mod-Heavy weight.

**Pause for :02 in bottom of dip.

(Score is Weight)

Week 4 of 9

Workout

Metcon (Time)

FOR TIME

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

30 Burpees

10 Push Jerks

600m Run

30 Burpees

10 Push Jerks

90 Sit-Ups

600m Run

30 Burpees

10 Push Jerks

(Score is Time)

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

Like this post0

Leave a reply

Your email address will not be published. Required fields are marked *

Go top