CrossFit Southside, Jacksonville
Voted #1, Our CrossFit Black Hive Southside gym location is convenient for members near JTB, I-95, and the Southside of Jacksonville, Florida.
Southside WOD
CrossFit Black Hive WOD
Warm-up
Warm-up
2min bike or row
10 Russian KB Swings
10 Hanging Leg Raises
Mobility
10 Dislocates
10 Good mornings
10 PVC Windmills
10 WGS
5 Down Dog to Up Dog
10 Toy Soldiers
:30 Figure 4
10 Russian KB Swings
10 Hanging Leg Raises
Mobility
10 Dislocates
10 Good mornings
10 PVC Windmills
10 WGS
5 Down Dog to Up Dog
10 Toy Soldiers
:30 Figure 4
Weightlifting
Push Press (4-4-3-3-2)
building E2MOM
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
5 T2B
10 Sit Ups
15 KB Swings (53/35)
5 T2B
10 Sit Ups
15 KB Swings (53/35)
Black Hive Built
Clean and Jerk (5x3 (135+/95+) EMOM - building from 2/14)
Clean straight into a jerk - no pause/dip/drive
Snatch Pulls from 4" Platform w/ pause (4x3 @ 100% E2MOM)
Metcon (Time)
2 Rounds
20 Alt. Pistols
10 Power Cleans (115/75)
10 Push Jerks (115/75)
20 Alt. Pistols
10 Power Cleans (115/75)
10 Push Jerks (115/75)
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