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Components
Deadlift
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBMetcon
Date
Workout
Friday - 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
Friday
Warm-up
EMOM x 8 MINUTES (:45 WORK / :15 REST)
MIN 1 - Row*
MIN 2 - SA Suitcase KB DL (KB to outside of foot)
MIN 3 - Russian KBS
MIN 4 - Alt. Deadbugs
REPEAT!
*Round 1 - Arms only
Rounds 2 - Arms body
Round 3 - Half slide
Round 4 - Full slide
Strength
Deadlift (8-6-6)
Deadlift
8-6-6*
Deadlift
*Build to a Heavy weight.
(Score is Weight)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
1000m/800m Row
35 Toes to Bar
15 Deadlifts (225/155)|(155/105)
(Score is Time)
KG BB: (100/70)|(70/55)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 26, 2021
Male Clients
Female Clients
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