5/12/2020 Tuesday - CrossFit Soda City, Columbia, SC

January 20, 2021
CrossFit Soda City WOD - Tuesday, May 12th

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WOD

CFSC At Home

for time:

1000m Run

then

1 -> 10

SA Hang DB Squat Clean ea side

then

1000m Run

**1 SA HDB SC L/R, 2/2, 3/3, etc**

EC

5 min AMRAP

25 DU

10 Squat Jumps

+

400m SC (sw as needed)

Find full info HERE

Check out our regular programming for Tuesday, May 12th here:

WOD

for time:

1000m Run

then 1 -> 5 -> 1

Squat Cleans 135/95

Front Squats

then

1000m Run

**1 Squat Clean, 1 Front Squat 2/2, etc to 5/5, then back down until 1/1**

NOTES

- Spend 5-7+ minutes warming up Squat Cleans & Front Squats. There's no "lifting" today, so use that time to prep for metcon.

- Squat Cleans / Front Squats:

Athlete does 1 Squat Clean, then 1 Front Squat

Then 2 Squat Cleans, then 2 Front Squats

All the way to 5 and 5.

Then go all the way back down to 1 and 1.

- You may break as needed, but the Squat Clean does NOT remove the need for the Front Squat.

At the end of it, you will have done 25 Squat Cleans & 25 Front Squats.

- If Athlete is scaled appropriately, there is no need to cap this WOD.

- Scale with heavier DBs as needed for front rack issues.

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