CFSBMetcon – Wed, Oct 30

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

10 PVC pass-throughs

banded 7’s

progressive bootstrappers

10 plate deadlift

10 Prone PVC pass-throughs

banded 7’s

air squats + arm reach

10 plate ground to overhead

10 PVC behind the neck press

10 counterbalance plate squats

5 pvc overhead squat – ¼

5 pvc overhead squat – pause at the bottom

5 pvc overhead squat

pvc

down position

hang position

hang shrug

hang highpull

hang muscle

tall drops – from the behind the neck

tall drops – pvc in front

hang power clean

barbell-

hang power clean

barbell cycling

overhead squat

Metcon (Time)

– RX –

21-15-9 reps for time:

Hang power snatches (95/65)

Overhead squats

Time Cap: 7:00

– INTERMEDIATE –

21-15-9 reps for time:

Hang power snatches (65/45)

Overhead squats

– BEGINNER –

21-15-9 reps for time:

Hang power snatches (45/35)

Overhead squats
Stimulus:

1-2 sets for both hang power snatch and overhead squats

Turkish Get Up (Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell. )

Stretching (No Measure)

1 set:

:45 scorpion stretch/side

:45 table top stretch

– TRAVEL – (No Measure)

12-9-6 reps for time of:

Left-arm DB hang power snatches

Left-arrm DB overhead squats

Right-arm DB hang power snatches

Right-arm DB overhead squats

– Use one dumbbell.