CFSBMetcon – Wed, Oct 9

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

bike /ski 1:00

supine 3 position shoulder lacrosse ball

bike/ski 1:00

quadruped PVC iso hold + lift

2x:

10 plank to downdog

:30 bent knee hollow hold

barbell:

3 deadlift

3 muscle cleans

3 strict press – slow down

3 deadlift

3 muscle cleans

3 push press – slow down

jump and land

jump and land hands at shoulders

jump land and punch – slow

jump land and punch fast

pvc push jerk

barbell push jerk

push jerk build up:

every 2 min for 8min:

3 push jerk

Metcon (Time)

3 rounds for time:

500/450m row

15 push jerks (135/95)

Time Cap: 14min
Stimulus:

Push jerks need to be done unbroken or 2 sets

Stretching (No Measure)

coaches choice shoulder stretch