SSCMetcon – Thu, Jun 20

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

ski/row

green band lat stretch

ski/row

hip opener on box

pvc pass thru

pvc around the world

behind the neck press

pvc back squat

box step ups

PVC:

pausing snatch deadlift

shrug

highpull

muscle

hang shrug

hang highpull

hang muscle

¼ ovhd squat

½ ovhd squat

ovhd squat

tall drops- working down to full squat

Barbell:

pausing snatch deadlift

shrug

highpull

muscle

hang shrug

hang highpull

hang muscle

¼ ovhd squat

½ ovhd squat

ovhd squat

tall drops- working down to full squat

power snatch

hang power snatch – pause – ride it down

hang power snatch – catch lower- pause – ride it down

hang snatch

Weightlifting

Hang Snatch

Every 3 min for 5 sets:

5 Hang Squat Snatch working up to 65% of your 1 rep max Snatch

CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

F: 85lb barbell, 35lb dumbbells, 20-inch box

M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here