CFSBMetcon – Wed, Nov 13

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike/ski 1:00

pass thru

around the world

crossbody banded pull-apart

bike/ski 1:00

prone pass thru

prone A-W-Y

PVC:

pausing snatch deadlift

shrug

highpull

muscle

behind neck press

behind the neck tall drops

tall drops

barbell:

shrug

highpull

muscle

behind neck press

behind the neck tall drops

tall drops

power snatch

load barbell go over bottom positon

Power Snatch

10:00 clock:

Find a heavy 1-rep power snatch

Metcon (AMRAP – Reps)

– RX –

AMRAP 15:

Power Snatch (185/125)

– Every 3:00, including 0:00, 1500m/1200m bike

– INTERMEDIATE –

AMRAP 15:

Power Snatch (135/95)

– Every 3:00, including 0:00, 1500m/1200m bike

– BEGINNER –

AMRAP 15:

Power Snatch (45/35)

– Every 3:00, including 0:00, 1500m/1200m bike
Stimulus:

Looking for 2-6 snatches per round – the bike should be done in 2 min or less leaving you 1 min for snatches. These will prob be heavy singles

Stretching (No Measure)

2 sets:

1:00 foam roll upper back

:30 standing pike stretch

– TRAVEL – (No Measure)

AMRAP 15:

Alternating DB snatches

– Every 3:00, including 0:00, 2 min cardio