CFSBMetcon – Fri, Feb 14

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike/ski 1:90

tippy toe walk

heel walk

knee circles

hamstring flow

clean grip pause deadlift

shrug

highpull

muscle

foot work

tall drops

high hang power clean

power clean

jump and land

jump and land – hands at shoulders

jump land and punch

push jerk

clean and jerk

little jumps

big jumps

alt box step ups

box jumps

Power Clean + Push Jerk

Every 2:00 (6 sets)

2 Power Cleans + 2 Push Jerks (moderate-heavy)

– complete unbroken, build-in sets-

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Intermediate

10:00 AMRAP

5 Shoulder to Overhead (95/65)

10 Deadlifts (95/65)

15 Box Jumps (20/16)

Stimulus:

Aiming for 5 + rounds . Shoulder to overhead and deadlift need to be done unbroken. Take quick rests in between movements

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Minute Calf & Big Toe Stretch

2 Minute Quadruped Forearm Stretch
Calf & Big Toe Stretch

Quardruped Forearm Stretch