CFSBMetcon – Tue, Aug 6

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

bike 1:00

banded lateral lunge activation

15 air squats

ski :20 pick up pace ski :20 rest x 3

banded lunge – hip flexor

7ea bent knee side plank + hinge

7 jump squats

bike :10 sprint :10 x 2

front rack smash

10 elbow plank to downdog

barbell:

pausing clean deadlift

shrug

high pull

muscle

footwork

tall drops- pause

high hang/down position

high hang power clean

power clean -pause

front squat

squat clean

Metcon (Time)

Fro Time:

30/24 Calorie Bike

20 Power Cleans (155/105)

30/24 Calorie Ski

15 Front Squats (155/105)

30/24 Calorie Bike

10 Squat Cleans (155/105)

RX+ (185/125)

Time cap: 16 minutes
Stimulus:

Heavy singles are appropriate today for the power cleans and the squat cleans. Front squats should be done unbroken or 2 sets.