SSCMetcon – Fri, Feb 16

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 5

DO NOT SNOOZE YOUR ALARM

Warm Up (No Measure)

10 strokes straight leg row

10 strokes straight arm row

10 strokes row

10 slow groiners (open hip shoot hips back for hamstring then switch sides)

10 plank to downdog

10 bootstrapper

10ea sl bw deadlift

10 slow squats

10 strokes leg drive only

10 strokes leg drive + hinge

10 strokes pause row

10 dynamic groiners

10 forearm plank to downdog

10 dbl db deadlift

10 dbl db front rack squat

5 ea sa press

5 dbl db press

3 db thrusters

2x:

7 deadlift (2nd set with light plates coach the wedge)

7ea beyond range dead stop kbs

Strength

Deadlift

5 sets x 2 Deadlift @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon (Time)

For Time:

2000/1750m Row

*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)

Time cap: 14 minutes
Stimulus:

Choose a weight on the thrusters where you can go unbroken.