SSCMetcon – Tue, Jun 11

CrossFit Steamboat – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

wrist stretches

10 forearm plank to downdog

5ea 90/90 + 3 heel tap

10ea adductor squat

10 bootstrappers

10ea side plank rotations

5 air squats

bike/ski 1:00

barbell:

pausing clean deadlifts

shrug

highpull

muscle

tempo front squat

hang shrug

hang highpull

hang muscle

front squat

foot work drills – power and squat

tall drops – working down

high hang power clean

high hang squat clean

hang power clean

hang squat clean

power clean

squat clean

Weightlifting

Hang Squat Clean

Every 3:00 (4 sets)

5 Hang Squat Clean (Build up to 65% of 1RM Clean)

Metcon (Time)

10 Rounds For Time:

1 Power Clean (205/135)

100m run

Time cap: 12 minutes
Stimulus:

Quick run. The weight on the barbell should be heavy but something you know you can hit every rep.