CFSBMetcon – Mon, Aug 5

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

Bike/ski 1:00

10ea knee circles

10 fast calf raises

3ea shoulder CARS

bike/ski :45

6 alt box step ups

3 box jumps

10ea db highpull

bike/ski :30

3 box jump overs

5ea db crossbody power snatch +20 sec overhead hold on last rep

3ea db push press

PVC:

pass thru

around the world

pausing snatch deadlift

shrug

highpull

muscle

behind the neck press

tall drops

tall snatch

Barbell:

pausing snatch deadlift from the top

shrug

highpull

muscle

tall drops

tall snatch

high hang snatch

power snatch

add plates coach bottom position

Weightlifting

Power Snatch

7 sets of 5 Power Snatch (every 1:45)

* Weight should be 50% of 1RM + 5-10lbs from previous week

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

Metcon (Time)

For Time:

3-6-9-12-15-18-21

Dumbbell Push Press (50s/35s)

Box Jump Overs (24/20)

Time cap: 14 minutes
Stimulus:

Ascending rep scheme – first sets should be unbroken – you may need to start and break at round 15.