4/6/2020 Monday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City "At Home" Workout for April 6th

Have you taken on either of the CrossFit #SupportYourLocalBox or United In Movement Workouts yet?

Register for FREE for both and take them on as Extra Credit!

Support Your Local Box Workouts will be released every Friday at 12 p.m. for 2 more weeks.

The #UnitedinMovement Workouts will be released daily through Friday at 6 p.m. on their IG Live.


"CFSC At Home" WOD

16 minute AMRAP

8 SA DB HC&J (4 ea side)

8 V-Ups

24 DU

100m Farmers Carry


Take on either:

#SupportYourLocalBox WOD 1


WOD 1 or 2 from #UnitedinMovement

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Monday, April 6th here:


2 Push Press + 2 Jerks


- Take the time to warm-up your overhead positioning and receiving position to bring the bar down

- Complex is without re-racking the bar, but you do not have to "TnG" through the reps. Feel free to reset.

**On the lighter weights, if you want to work on TnG for some skill transfer work, feel free

- Jerks can be Push or Split

- Spend 12-15 minutes to build-up to a tough weight with this complex

- If at any point you're not landing locked out on the jerk, work with that weight until you hit it correctly

- Belt as needed


CFSC “At Home” WOD

(details at link above!)

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