CFSBMetcon – Fri, Jul 26

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

10 calf raises

5ea sl calf raises

7 inchworm + scorpion

:10 deadhang/:10 lat active/10 lat pull-ups

15 shoulder flexion

50 singles

10 thoracic pushups + 10 plank rocks

10 ring rows + 5 kipping ring rows

:10 deadhang/:10 lat active/10 lat pull-ups

15 shoulder abduction

10 PVC pass thru

10 PVC Around the world

10ea Banded Crossbody

:10 deadhang/:10 lat active/10 lat pull-ups

15 shoulder extension

PVC:

pausing snatch grip deadlift

shrug

highpull

muscle

behind the neck press

tall drops

tall power snatch

Barbell:

pausing snatch deadlift from top down

shrug

highpull

muscle

tall drops

tall power snatch

high hang power snatch

power snatch

load bar coach bottom position

Weightlifting

Power Snatch

6 sets of 6 Power Snatches (every 2:00)

*Complete in singles, same weight across all sets (around 50% of 1RM).

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

50 Double Unders

10 Pull Ups

10 Deficit Push Ups (4”/2”)
Stimulus:

Looking for 4+ rds. If you don’t have double unders you will do single single double or 75 singles. Pull-ups can be kipping or strict – you want these done in 2 sets or less. Same for pushups.