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Components
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Monday - 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
Monday
Warm-up
AMRAP x 6 MINUTES
30 Single Unders
6 Bootstrappers
6 Tricep Push Ups
3 Deadlift + 3 Muscle Cleans
Extended Warm-up
Metcon (No Measure)
"REVERSE TABATA"
8 SETS (:10 ON /:20 OFF)
MOVT 1 - Top of Ring Dip Hold
MOVT 2 - Bottom of Ring Dip Hold
*Alt. Movements for 8 Sets Total.
(No Measure)
Workout
Metcon (AMRAP - Reps)
AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (185/135)|(135/95)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.
Total Reps in 1 Round = 65
(Score is Reps)
KG BB: (85/60)|(60/42.5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 20, 2021
Male Clients
Female Clients
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