SSCMetcon – Wed, Apr 10

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

leg drive pause row

*pause at catch

*pause at end of leg drive

leg drive pause row + hinge

*pause at catch

*pause at end of leg drive

*hinge/hinge

*pause at end of leg drive

pause row

*pause at catch only

row

foam roll lats

stretch lats

banded ovhd press + IR/ER

10 up/downs

20 lateral hops

5ea db deadlift

5ea db shrug

3 pause burpees

10 jumps over rower – face rower

5ea db clean

5ea db press + :20 hold on last rep

4 lateral burpees over rower

5ea db clean + press +:05 hold

barbell:

pausing clean deadlift

shrug

highpull

muscle

pvc:

z press in rig

standing press in rig

barbell:

z press in rig

standing press in rig

press

Weightlifting

Muscle Clean + Shoulder Press

Every 2:00 (5 sets) Muscle Cleans + Shoulder Press

10+10

8+8

6+6

4+4

2+2

* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.

Metcon (Time)

For Time:

25 Burpee Over Rower

50/40 Calorie Row

25 Burpee Over Rower

Time cap: 10 minutes