4/15/2020 Wednesday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City Workout 4/15/2020

Taxes aren't due today... at least there's that!



CFSC At Home

11 minute AMRAP

5 SA Thrusters

25 DU

*sw arms after ea set of DU*


4 minute AMRAP

20 Mountain Climbers

10 Jumping Squats


4 minute FLR (best effort)

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Monday, April 14th here:


3 Front Squats + 1 Jerk


- Once warmed up for the complex, spend at least 8-12 minutes working on jerks ONLY. Get to a good weight with that where you would be comfortable with hitting the weight after a 3 rep front squat. From there, warm the Front Squats up in a type of build: 1 FS + 1 Jerk, rest, 2 FS + 1 Jerk, rest, then start your first

set of 3 FS + 1 Jerk. From there, get 5-7 sets in at that full complex, making sure the jerk is landed locked out and stable. If you're uncomfortable bringing the bar down from the top at the heavier weights and fatigued, just drop it, deload it, clean it back to rack, and reload for the next set. This complex is VERY challenging to hit a good 3 rep FS load AND finish the jerk. That's the point!

- Push or Split Jerk is fine

- Belt as needed.

- Don't let it get sloppy.


CFSC “At Home” WOD

(details at link above!)

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