4/24/2020 Friday - CrossFit Soda City, Columbia, SC

January 20, 2021
CrossFit Soda City At Home for Friday, April 24th

Reminder that we will be doing a group class on Zoom Saturday morning at 9 a.m. open to all Members!

Email us to let us know you are interested by 5 p.m. today (Friday) so we can send you the room login info!

WOD

CFSC At Home

5 minute AMRep

Max SA DB/KB Hang Squat Cleans (sw ea 5)

+

5 minute Rest

+

5 minute AMRep

5 SA DB/KB Sumo Deadlifts ea arm

5 DB/KB Facing Burpees

+

5 minute Rest

+

5 minute Max Distance Run

EC

5 Rds

200m Run

100m Plate Carry

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Friday, April 24th here:

WOD

5 minute AMRep

Max Hang Squat Cleans 165/110

+

5 minute Rest

+

5 minute AMRep

5 Deadlifts 165/110

5 Bar Facing Burpees

+

5 minute Rest

+

5 minute Max Distance Run

NOTES

- Warm-up your hang squat cleans

- This weight should be something you can string together a few reps at a time for at least the first few minutes. If you're stuck doing singles at the start from the hang, it's too heavy, take it down.

- Belt as needed

- For the second part, if you took weight down on the cleans, keep that weight the SAME for the deadlift portion. So don't go back up in weight.

- Last part: just total distance. However you measure it.

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