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Components
Push Press
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Wednesday - Southern Boom CrossFit
Class
(All)
SBCF: 5:00 AM
SBCF: 6:00 AM
SBCF: 7:00 AM
SBCF: 8:00 AM
SBCF: 9:00 AM
SBCF: 3:30 PM
SBCF: 4:30 PM
SBCF: 5:30 PM
SBCF: 6:30 PM
SBCF: 7:30 PM
SBCF: 8:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
Warm-up
AMRAP x 7 MINUTES
30 Mountain Climbers
7/7 Ring Rows (20X1)
7/7 SA DB Strict Press with Pause*
:30 Hollow Hold
*Switch to Push Press at 3:30.
Strength
Push Press (8-8-8)
Push Press
8-8-8*
Push Press
*Build to a Moderate-Heavy weight.
(Score is Weight)
Workout
Metcon (Time)
7 SETS
9 Pull-Ups
12 DB Push Press (50/35)|(35/20)
15/12 Cal Row, Bike, or Ski*
-Rest 1:00 b/t Sets-
*Athletes can use the same machine for all sets or rotate.
(Score is Total Time)
KG DB: (22.5/15)|(15/9)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 17, 2021
Male Clients
Female Clients
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