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Components
Deadlift
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Thursday - Southern Boom CrossFit
Class
(All)
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
AMRAP x 7 MINUTES
7 Lunge + Lunge + Air Squat
8 Alt. Groiners
9 Up-Downs
10 Barbell RDL
Strength
Deadlift (1x3 @ 90%)
Deadlift
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges (135/95)|(95/65)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)|(35/25)
:30 Plate Gun Hold
(Score is Rounds + Reps)
BB KG: (60/42.5)|(42.5/30)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 15, 2021
Male Clients
Female Clients
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