CFSBMetcon – Tue, Jul 2

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

ski/bike 1:00

10 up/downs

10 ea supine alligator mouths

5ea supine shoulder circles

10 cuban press

ski/bike 1:00

5 pause burpee

5ea supine banded crossbody

10 cuban press

PVC:

pausing snatch deadlift

shrug

highpull

muscle

behind the neck press

tall drops – pause

tall snatch

barbell:

pausing snatch deadlift

shrug

highpull

muscle

tall drops – pause

tall snatch

high hang power snatch

hang power snatch

power snatch

barbell cycling

Weightlifting

Power Snatch

Build up to a heavy power snatch

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Power Snatch (115/80)

Burpee over Bar

RX+ (135/95)

Time cap: 13 minutes
Stimulus;

Choose a weight that you can do 5 touch and go reps no problem when fresh. Most of these reps should be touch and go – feel free to break up reps in the higher numbers