Monday --- 1.18.2021

METCON
"Black Panther"
​20 Minute AMRAP
5 Power Cleans (135/95)
10 Toes-to-Bar
15 Wall Balls (20/14)

Tuesday --- 1.19.2021

STRENGTH
Power Snatch + Hang Squat Snatch + Squat Snatch
- 2 sets @ 72.5% 1RM snatch
- 3 sets @ 77.5% 1RM snatch
* Rest 60-90 seconds between sets

METCON
​"Wakanda Forever"
3 RFT
30/22 Cal. Assault Bike
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (20)
-Rest 2:00 b/t rounds-

Wednesday --- 1.20.2021

METCON
"Killmonger"
​3 RFT
25 HSPU
50ft Back Rack Lunge Walk (95/65)
25 Pull-ups
50ft Back Rack Lunge Walk (95/65)

Thursday --- 1.21.2021

METCON
"Klaw"
AMRAP 20
300m Row
10 Burpee Facing Rower
5 Power Snatch (185/125)

Friday --- 1.22.2021

STRENGTH
Power Clean + Hang Squat Clean + Squat Clean:
- 2 sets @ 72.5% 1 RM clean
- 3 sets @ 77.5% 1 RM clean
* Rest 60-90 seconds between sets

METCON
10 RFT
10 Deficit Pushups (45s/25s)
10 Front Squats (135/95)

SATURDAY --- 1.23.2021

METCON
"Shuri"
5RFT with a partner
40 GHD/Stick Sit-up
30 C2B
40 Shoulder 2 Overhead (115/85)
60 Alt Pistols
*After Round 3, stop and run 800m together

TRY US OUT

CROSSFIT SOUTH CHERRY