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Components
Back Squat
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
400m Run
Into…
2 Sets
10 PVC Pass Through + Lunge
7 PVC Snatch Balance
10 PVC Slow Overhead Squat
:30 Tall Plank
Into…
2 Sets
5 Barbell Hang Power Clean
7 Barbell Front Squats
5 Barbell Push Press
7 Barbell Back Squats
Coaches Note - PVC Pipe can be put away. Have athletes set up for Back Squat and begin prep.
Strength
Back Squat (1x1+)
Back Squat
1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
400m Run
Immediately Into...
2 ROUNDS*
12-9-6
Squats**
*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
**Athlete Choice for Squats. Pick one movement and complete the workout...
Back Squat - (185/135)|(135/95)
Front Squat - (155/105)|(115/75)
Overhead Squat - (135/95)|(95/65)
(Score is Time)
KG BS: (85/60)|(60/42.5)
KG FS: (70/47.5)|(50/35)
KG OHS: (60/42.5)|(42.5/30)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 11, 2021
Male Clients
Female Clients
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