CFSBMetcon – Fri, Jun 28

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

row/ski 2:00

10 plank to downdog

bent knee side plank :10+5 hinge + 5 rotation

10 forearm plank to downdog

10 air squats

pausing clean deadlift

shrug

highpull

muscle

elbow punches

front squat

strict press

foot work

tall drops – moving down

high hang power clean

high hang squat clean

power clean

squat clean

jump and land

jump and land hands at shoulders

jump land and punch

push jerk

clean and jerk

Weightlifting

Clean

Squat Clean:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

* The heavy 3 rep and 2 rep should be touch and go.

Metcon (Time)

4 Rounds

400m Run

10 Clean and Jerks (155/105)

Time cap: 18 minutes

RX+ 10 Clean and Jerks (185/125)