CFSBMetcon – Mon, Jul 29

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

:45 row/ski

7 plank to downdog

5 plank to pike walk

10 alt box step ups

7 plank to downdog off box

3 plank to pike walk off box

5ea db box step ups

5 pike handstand pushup

3 pike handstand pushup off box

:45 row/ski

:20 handstand hold

handstand negative – create triangle

strict handstand push up- get stacked at top

barbell:

pausing clean deadlift

shrug

highpull

muscle

foot work

tall drops

high hang power clean

power clean

strict press

coach push jerk

jump and land

jump and land – hands at shoulders

jump land and punch

add babell

power clean and push jerk

add plates coach bottom position

Weightlifting

Power Clean + Push Jerk

6 sets of 6 Power Clean and Jerks (every 2:00)

* Weight should be 50% of 1RM

* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

14/11 Calorie Row

7 Strict Handstand Push Ups

14 Dumbbell Step Ups (35s/25s) (20in box)

Target number of Rounds: 5+ Rounds