SSCMetcon – Thu, May 30

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

:20 deadhang

10ea shoulder series

3 position prone lacrosse ball shoulder

:20 lat active

10ea shoulder series

20 tippy toe walks

20 heel walks

10 calf raises

50 single unders

10ea db deadlift

5ea swings

5ea clean

5ea press

30 lofty singles

3ea hang db snatch

6 alt hang db snatch

10 single single double

10 du

barbell warmup:

strict press – slow negative

strict press – reset at chest

strict press – rebound

Strength

Shoulder Press

3 sets:

12 Shoulder Press (55-60%)

12 (L/R) Banded Kneeling One Arm Lat Row after each set

-rest 2:00 between sets-

Metcon (Time)

For Time:

120-90-60

Double Unders

40-30-20

Alternating Hang Dumbbell Snatch (50/35)

Time cap: 12 minutes