SSCMetcon – Fri, Apr 26

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

bike/ski 1:00

10 Inch Worm + up dog + scorpion

bike/ski 1:00

10 up/downs

10 calf raises

10ea sl calf raises

10 shin lifts

10ea knee circles

10 alt box step ups

5 pause burpees

barbell:

pausing clean deadlift

shrug

high pull

muscle

strict press

tall drops

high hang power clean

power clean

push press

push jerk

clean and jerk

Weightlifting

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Every 4:00, complete 1 set

* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

*the score for this workout is weight – there is no prescribed weight.

Metcon (Time)

100 Burpee Box Jump Overs (24/20)

Time cap: 15 minutes
Repeat from April 19th, 2023