CFSBMetcon – Fri, Nov 8

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

lacrosse ball shoulder

bike/ski 1:00

10 up/downs

pvc pass thru

pvc around the world

5 pause burpees

bike/ski 1:00

3 burpees

pvc lat stretch

pvc pec stretch

pvc ir/er

3 burpees over the bar

PVC:

snatch grip pausing deadlift

shrug

highpull

muscle

behind the neck press

behind the neck tall drops

tall drops

barbell:

shrug

highpull

muscle

tall drops

power snatch

cycling

Power Snatch

Every 2:00 for 5 sets:

3 snatches

Half Open 20.1 (Time)

– RX –

5 rounds for time:

8 ground-to-overheads (95/65)

10 bar-facing burpees

Time Cap: 8 min

– INTERMEDIATE –

5 rounds for time:

8 ground-to-overheads (75/55)

10 bar-facing burpees

– BEGINNER –

5 rounds for time:

5 hang power snatches (45/35)

8 bar-facing burpees

Stretching (No Measure)

1 set:

1:00 seated pike stretch

:40 seated straddle

:40 seated straddle (left)

:40 seated straddle (right)

– TRAVEL – (No Measure)

5 rounds for time:

12 alternating DB snatches

10 DB-facing burpees