4/27/2020 Monday - CrossFit Soda City, Columbia, SC

January 20, 2021
CrossFit Soda City At Home for Monday, April 27th

Some interior CFSC renovations started this weekend. Pics coming throughout the process!

WOD

CFSC At Home

27-21-15-9

Burpees

DB/KB Swings

300m Run

EC

4 Rds

50' Bear Crawl

50' Broad Jump

+

400m SC sw as needed

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Monday, April 27th here:

WOD

Snatch

5-5-5

+

Clean & Jerk

5-5-5

NOTES

- Warm-up for a full Oly session. Warm-up BOTH the Snatch and

C&J with an empty barbell prior to adidng weight for the snatch.

- All reps are singles, first set with weight is your first set of 5

- Deload and hit a few empty bar C&J prior to first set

- Belt as needed

- Ideally you're comfortable to make bigger jumps and end

BOTH lifts somewhere around 80%

- NO FAILS for ANY of the 15 snatches or 15 C&J. Try to remain

tech PERFECT throughout

+

CFSC “At Home” WOD

(details at link above!)

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