4/11/2020 Saturday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City is ready. Are you?

Reminder we are having an online class at 9 a.m. this morning!

If you didn't email us, then do so NOW so we can send you the info!


"CFSC At Home" WOD


6 SA DB Hang Squat Clean Thrusters (3 ea arm)

9 No Push-up Burpees

**7 min cap**


3 minute Rest



6 Plate G2OH

9 Jumping Squats

**7 min cap**



Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Saturday, April 11th here:


Find a tough Single Hang Squat Clean Thruster


- Warm-up like you would for a heavy C&J, add in thruster movements vs. jerk movements

- Just what it sounds like, Hang Squat Clean and drive out of the bottom to finish overhead

- Don't spend all day here, focus on keeping the torso vertical in the bottom of the clean and staying balanced as you drive up violently to get that bar to go overhead

- If your timing is off when you initiate the barbell moving off the shoulders to overhead, you will miss the lift. Drive up and squeeze the butt AND the quads to make sure you don't re-dip (jerk) underneath it

- Belt as needed


CFSC “At Home” WOD

(details at link above!)

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