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Components
OPEN 17.4
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Thursday - Southern Boom CrossFit
Class
(All)
SBMetcon: 5:00 AM
SBMetcon: 6:00 AM
SBMetcon: 7:00 AM
SBMetcon: 8:00 AM
SBMetcon: 9:00 AM
SBMetcon: Noon
SBMetcon: 3:30 PM
SBMetcon: 4:30 PM
SBMetcon: 5:30 PM
SBMetcon: 6:30 PM
SBMetcon: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (10/15)
Workout
Thursday
Warm-up
3 ROUNDS
1:00 Row (EZ Pace)
6 Push-Up + Alt. Groiner
8 Wall Ball Push Press**
10 Alt Wall Ball Single Leg RDL
**Round 2 perform Wall Ball Front Squats; Round 3 perform Wall Ball Thrusters
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY
:30-1:00 Handstand Hold
10 Slow Barbell Good Mornings
1:00 Row*
*Increasing efforts each round. Start EZ, increase to Hard.
(No Measure)
Workout
OPEN 17.4 (AMRAP - Rounds and Reps)
AMRAP x 13 MINUTES
55 Deadlifts (225/155)|(155/105)
55 Wall Balls (20/14)|(14/10)
55 Cal Row
55 Handstand Push-Ups
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
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, February 10, 2022
Male Clients
1
Evan
DeVore
SBMetcon: 9:00 AM
0 + 204
2
Steven
Marks
SBMetcon: 7:00 AM
0 + 176
3
Herman
Grimaldo
SBMetcon: 7:00 AM
0 + 156
4
Scott
deLelys
SBMetcon: 7:00 AM
0 + 138
5
Joseph
Nuccio
SBMetcon: 5:30 PM
0 + 115
Got to 5 cal on the row
6
Piyush
Koria
SBMetcon: 5:00 AM
0 + 103
7
Craig
Cascio
SBMetcon: 7:00 AM
0 + 64
8
Andrew
Schreiner
SBMetcon: 8:00 AM
0 + 190
225 DL and 45 lb DB strict can't do HSPU
9
Ryan
Higgins
SBMetcon: 9:00 AM
0 + 165
185# . Completed all rowing w/10 sec left.
10
Matthew
Sodano
SBMetcon: 5:00 AM
0 + 137
got up to 27 cal row, 185 lb dl
Female Clients
1
Liva
Rivera
SBMetcon: 6:30 PM
0 + 220
2
Amanda
Glenz
SBMetcon: 6:30 PM
0 + 166
PR’d even messing up the order and having to stop mid row
3
Carolina
Rodriguez ...
SBMetcon: 6:30 PM
3 + 7
broke up 5rds 11reps 155#DL, 15# BB SPP
4
Jenna
Benz
SBMetcon: 9:00 AM
1 + 55
115# DB. 12 Cal on rower.
5
Private
SBMetcon: 7:30 PM
0 + 193
6
Stephanie
Linton
SBMetcon: 7:30 PM
0 + 180
105#, 14 lb WB, 4 rounds of 11 each
7
Beth
Baribault
SBMetcon: 9:00 AM
0 + 176
125 lbs dead lift
8
Jennifer
Radigan
SBMetcon: 8:00 AM
0 + 165
125#; 14#
9
Catherine
Sholtez
SBMetcon: 5:00 AM
0 + 164
Didn’t even get one 😩 I got to 54 calories I finished one time t...
9
Julie
Murphy
SBMetcon: 4:30 PM
0 + 164
85#, Couldn’t squeeze that last cal in on rower
10
CC
Anthony
SBMetcon: 9:00 AM
0 + 158
11
Sajana
Bajracharya
SBMetcon: 5:00 AM
0 + 155
55Dl@85,55WB,20Cal Row, 20PP
12
Rose-Agnes
Pardo
SBMetcon: 6:30 PM
0 + 150
13
SheLifts
ByLaura
SBMetcon: 3:30 PM
0 + 144
83# bar 10# ball
14
Samreen
Syeda
SBMetcon: 6:30 PM
0 + 117
105lb dd ,10lb wb
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