SSCMetcon – Mon, Mar 4

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 8

Meditate – 5 min minimum

Warm Up (No Measure)

bike/ski: 90sec

:30 sec deadhang

10ea shoulder series

10 little hops + 10 big hops

10 plank rocks

pausing clean deadlifts

:30 sec lat active

10ea shoulder series

6 alt box step ups

3 plank rocks + 3 slow negative worm up x3

shrug

high pull

muscle

:30 sec hang (10/10/10)

10ea shoulder series

5 box jumps

3 plank rocks + slow negative + strict up x 3

shrug + high pull + muscle

strict press

power clean and jerk- talk about cycling

Weightlifting

Power Clean + Push Jerk

Every 1:00 for 8 minutes:

2 Power Clean and Jerks at 60-75%

* Can drop and reset between reps.

Metcon (Time)

For Time:

50 V-Ups

50 Pushups

50 DB Plank Slide Thru (35/25)

50 Box Jump Overs (20)

50 Abmat Sit Ups

Time cap: 15 minutes