CFSBMetcon – Sat, Dec 14
CrossFit Steamboat – CFSBMetcon
Warmup (No Measure)
4min amrap
:15 ski erg
5ea lunge hamstring flow
:15 deadhang
5 squat + lunge
:15 ea bent knee side plank
:15 quadruped hold + straight leg sit-ups
7ea bent knee side plank +hinge
:15 plank hold + alt v-ups
deadlift
hang muscle cleans
tall drops
front squats
hang power clean
hang squat clean
rig warmup
Metcon (No Measure)
With a partner;:
26:00 AMRAP
5-3-1
Hang Squat Cleans (95/65)
Strict Pull-ups
then:
6-4-2
Front Rack Lunges (95/65)
Toes To Bar
*every 4:00 complete complete :30 sec plank hold together
The way this workout work is that P1 will complete the entire 5-3-1 couplet of hang squat cleans and bar facing burpees. After that, P2 will complete this couplet as well. Then P1 will complete the second couplet…and so on. One partner working, one parter resting. All work and sets should be at a weight you can do unbroken.