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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
Southern Boom CrossFit
Program
SBCOMPETE
SBFlex
SBMetcon
Suana
Date
Workout
Sunday - 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
Sunday
Warm-up
ON A 5:00 RUNNING CLOCK…
10 Bootstrappers
10 Inchworms w/ Push-Ups
10 Alt. High Kicks
10 Alt. Samson Lunges
5 Box Step-Ups + 5 Box Jumps
Bike in Time remaining...
Strength
Deadlift (3-3-3)
Deadlift
*Start Moderate-Heavy and Build to Heavy.
(Score is Weight)
Workout
Metcon (4 Rounds for time)
4 SETS*
15/12 Cal Bike
12 Up-Downs
9 Box Jump Overs (24/20)
7 Deadlifts (275/185)|(185/135)
-Rest 1:30 b/t Sets-
*If you plan on doing MURPH tomorrow, lower the load or perform entire workout For Quality.
(Score is Each Set for Time)
KG BB: (125/85)|(85/60)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...
14 ROUNDS FOR TIME*
8/6 Cal Bike
4 Up-Downs
4 Box Jump Overs (24/20)
4 Deadlifts (275/185)|(185/135)
*P1 works while P2 rests. Alternate after each full round. Each Partner completes 7 rounds.
(Score is Time)
KG BB: (125/85)|(85/60)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 30, 2021
Male Clients
Female Clients
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