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Components
Metcon
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
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
2 Sets (8:00 Cap)
35 Single Unders
12 Lunges with PVC Passthrough
10 Up-Downs
8 PVC Cuban Press
Into…
2 Sets
30 Double Unders
10 PVC Overhead Squats
8 Barbell High Pulls
8 Barbell Behind the Neck Press
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Moderate Complex of:
1 Heaving Snatch Balance
+
1 Overhead Squat
*Bar comes from the rack.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
100 Double Unders
50 Overhead Squats (115/75)|(75/55)
100 Double Unders
(Score is Time)
KG BB: (50/35)|(35/25)
Cool Down
FOR RECOVERY
5:00 Foam Roll Legs + Lats
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 06, 2021
Male Clients
Female Clients
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