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Components
Metcon
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBMetcon
Date
Workout
Wednesday - 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):
32 (15/17)
Workout
Wednesday
Warm-up
2 ROUNDS
10 Scap Pull-Ups
10 Elbow Punches
8 Step ups
1-2 ROUNDS
10 Kip Swings
10 Tuck Ups
8 Box Jumps
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Mod-Heavy Complex of:
1 Power Clean
+
1 Hang Power Clean
+
1 Power Clean
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
9 Power Cleans (135/95)|(95/65)
18 Knees to Elbow
27 Box Jumps (20)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 08, 2021
Male Clients
1
Kelly
Souheaver
SBMetcon: 3:30 PM
265 lbs
2
Victor
Castaner
SBMetcon: 6:30 PM
245 lbs
3
Patrick
Higgins
SBMetcon: 5:30 PM
235 lbs
failed at 245 twice
4
Austin
Murphy
SBMetcon: 8:00 AM
195 lbs
5
Andrew
Schreiner
SBMetcon: Noon
185 lbs
5
Herman
Grimaldo
SBMetcon: 7:00 AM
185 lbs
6
Jozsi
Popper
SBMetcon: 6:30 PM
175 lbs
6
Ryan
Nesselroade
SBMetcon: 8:00 AM
175 lbs
missed 3rd at 185
7
Joseph
Nuccio
SBMetcon: 5:30 PM
165 lbs
8
Ryan
Higgins
SBMetcon: 9:00 AM
145 lbs
9
Brad
Carnall
SBMetcon: 6:00 AM
135 lbs
Worked on technique - back
9
Matthew
Sodano
SBMetcon: 5:00 AM
135 lbs
pc at 145
10
Minesh
Patel
SBMetcon: 7:00 AM
135 lbs
11
Abrar
Syed
SBMetcon: Noon
115 lbs
12
David
Moya
SBMetcon: 7:30 PM
105 lbs
Female Clients
1
Amanda
Glenz
SBMetcon: 5:00 AM
140 lbs
2
Adrianna
Powers
SBMetcon: 8:00 AM
135 lbs
3
Mel
Goodrich
SBMetcon: 8:00 AM
125 lbs
Missed 135 on the HPC
3
Rebeca
Ortiz
SBMetcon: 8:00 AM
125 lbs
4
Danielle
Walsh
SBMetcon: 6:00 AM
115 lbs
5
Beth
Baribault
SBMetcon: 9:00 AM
110 lbs
so sore from yesterday
6
Lily
Higgins
SBMetcon: 5:30 PM
95 lbs
7
Jennifer
Radigan
SBMetcon: 8:00 AM
110 lbs
failed 3 clean at 115
8
Natasha
Hidalgo
SBMetcon: 8:00 AM
95 lbs
8
Rebecca
Chesney
SBMetcon: 6:00 AM
95 lbs
8
Rose-Agnes
Pardo
SBMetcon: 6:30 PM
95 lbs
1 power clean + 1 hang clean + 1 power clean
9
Bianka
Gonzalez
SBMetcon: 3:30 PM
85 lbs
9
Cristy
Bartalo
SBMetcon: 5:00 AM
85 lbs
Working on form. Trying to fix hitch/redip at the waist
10
Karin
Jones
SBMetcon: 5:00 AM
82 lbs
11
Breanna
Smith
SBMetcon: 6:30 PM
65 lbs
12
Sheila
Moya
SBMetcon: 7:30 PM
55 lbs
13
Christine
Von Robke
SBMetcon: 6:00 AM
35 lbs
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