CFSBMetcon – Thu, Nov 21
CrossFit Steamboat – CFSBMetcon
General Warm-up (No Measure)
lacrosse ball shoulder
inchworms
PVC pass thru/around the world/good mornings
banded 7’s
rig work
snatch grip deadlift
shrug
highpull
muscle
power position
tall drops
barbell power snatch
barbell clean
deadlift
shrug
highpull
muscle
tall drops
power clean
pvc:
split jerk
jerk drops – behind the neck
jerk drops – front rack
Metcon (2 Rounds for weight)
– RX –
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 sets:
3 snatches
5 sets:
3 clean and jerks
Stretching (No Measure)
1 set:
1:00 child’s pose
1:00 couch stretch/leg
Snatch
Clean and Jerk
– TRAVEL – (No Measure)
EMOM 20:
Min. 1 | :45 alternating DB snatches
Min. 2 | :30 handstand hold
Min. 3 | :45 DB squat clean and jerks
Min. 4 | :30 hollow hold
Min. 5 | Rest
– Use one dumbbell for the snatches and two for the clean and jerks.
– Rest the remainder of minutes 1-4.