CFSBMetcon – Fri, Sep 20

CrossFit Steamboat – CFSBMetcon

Warm-up (No Measure)

row progression

:30 sec deadhang

10ea shoulder series

rig single leg raise + IR/ER

10ea knee circles

10 toe raises

alt box step ups

row

:30 sec lat active

10ea shoulder series

alt single leg v-ups

10 little jumps + 10 big jumps

5 box jumps

pausing clean deadlift

shrug

high pull

muscle

strict press

foot work

tall drops

high hang power clean

power clean

push press

jump and land

jump and land hands at shoulder

jump land and punch

push jerk PVC

push jerk

clean and jerk

kip swings

kip swings + knee raise to hip

kip swings + knee raise to armpit

kip swings + 1 ttb

kip swings + 1 ttb + kip swings

kip swings + 2 ttb

Turkey Challenge online qualifier 24.3.A (Time)

on a running clock

3 rounds for time:

21 Calorie Row

15 Toes to Bar

9 Box Jump Overs (24/20)

at 12:00

4 min AMRAP

Max Squat Clean and Jerk (205/145)

Turkey Challenge online qualifier 24.3.B (AMRAP – Reps)

4 min

Max Reps Squat Clean and Jerk (205/145)

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side