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Components
Deadlift
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Thursday - 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
Thursday
Warm-up
EMOM x 8 MINUTES (:40 WORK/:20 REST)
MIN 1: Banded Good Mornings
MIN 2: Banded High Pulls
MIN 3: Single Unders
MIN 4: Wall Ball Squats + Push Press
Strength
Deadlift (8-8-8)
Deadlift
8-8-8*
Deadlift
*Build to a Moderate-Heavy weight. Complete 15/15 SA Banded Dante Rows after each Set.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 13 MINUTES
5 Deadlifts (225/155)|(155/105)
25 Double Unders
15 Wall Balls (20/14)|(14/10)
25 Double Unders
(Score is Rounds + Reps)
KG BB: (100/70)|(70/55)
KG WB: (9/6)|(6/5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 18, 2021
Male Clients
Female Clients
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