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Components
Hang Power Clean
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Wednesday - 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
Wednesday
Warm-up
AMRAP x 8 MINUTES
30 Single Unders*
8 Up-Downs**
8 Inchworms
8 Scap Pull-Ups
8 Kip Swings
*At halfway switch to Double Unders
**At halfway switch to Burpees
Strength
Hang Power Clean (1x3)
Hang Power Clean
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Power Clean*
*Fast and perfect mechanics, not meant to be heaviest 3-Rep
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups
**Increase weight every 3 rounds...
Rounds 1, 2, 3 - (135/95)|(95/65)
Rounds 4, 5, 6 - (155/105)|(115/75)
Rounds 7 & Beyond - (185/135)|(135/95)
(Score is Rounds + Reps)
*This workout is part of our NCCOMPETE "mini-comp" for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a "competition mindset". Check out @nc.fit on Instagram to compare your scores.
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 21, 2021
Male Clients
Female Clients
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