CFSBMetcon – Tue, Oct 1

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike/ski 1:00

90/90

shin box + lift

low/high calf stretch

bike/ski 1:00

wtd calf raises

db high pull

db hip flexion

knee circles

toe raises

little jumps

big jumps

box step ups

box jumps

box jump overs

pausing clean deadlift

shrug

highpull

muscle

footwork

tall drops

high hang power clean

power clean

barbell cycling

Power Clean

On a 10:00 clock:

Build to a heavy 3-rep power clean

– Perform touch-and-go reps.

– Rest 1:00-2:00 between lifts.

Metcon (AMRAP – Reps)

As many rounds and reps as possible in 8 minutes of:

2-4-6-8-10……

Power cleans (135/95)

Box jump-overs (24/20 in)

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves

-TRAVEL – (No Measure)

As many rounds and reps as possible in 8 minutes of:

2-4-6-8-10 etc.

Double-DB power cleans (35/50 lb)

Object jump-overs (20 in)