03/05/2016

CrossFit Steamboat – CrossFit

Warm-up

The first 5 #1 (No Measure)

Partner row/ghd:

100m/back ext

100m/hip ext

Mobility (No Measure)

5 min coaches choice

warmup/cooldown #3 (No Measure)

5 supine 90/90

10 lateral crawl ea direction

5 kettle bell windmills ea

Wod specific #10 (No Measure)

10 broad jumps

15 sec handstand hold

1 arm kb waiter walk

15 sec kb goblet squat hold

1 arm kb farmers carry

15 sec lateral handstand walk

10 burpees

Metcon

Metcon (AMRAP – Reps)

A. Teams of 3, Complete AMRAP 7:

50 Back Squats, 155/105

50 Back Squats, 175/125

AMRAP Back Squat in remaining time at 185/135

divide the work amongst your teammates as you see fit

3 minute rest

B. Teams of 3, Complete AMRAP 7:

50 Push Press*, 125/85

50 Push Press*, 135/95

AMRAP Push Presses* in remaining time at 155/105

*Must be a Push Press, not Jerk.

divide the work amongst your teammates as you see fit

3 minute rest

C. Teams of 3, Complete AMRAP 7:

50 Power Cleans, 135/95

50 Power Cleans, 155/105

AMRAP Power Cleans in remaining time at 175/125

divide the work amongst your teammates as you see fit

Cooldown

warmup/cooldown #3 (No Measure)

5 supine 90/90

10 lateral crawl ea direction

5 kettle bell windmills ea