CFSBMetcon – Tue, Nov 5

CrossFit Steamboat – CFSBMetcon

General Warm-up (No Measure)

2:00 bike/ski

2 position rig squat/thoracic

10 banded monster walk steps

10 childs pose arm raise w/rotation

10 bent knee side plank + rotation

Barbell:

Romanian deadlifts

pausing clean deadlift

shrug

high pull

muscle

front squat

foot work

tall drops

power clean – ride down

squat clean

PVC – split jerk:

find landing position

drops

hands at shoulders

drop and punch

behind the neck split jerk

split jerk

squat clean and jerk

Metcon (Weight)

– RX –

5 sets of the complex for load:

3 squat cleans

1 jerk

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

5 sets of the complex:

3 power cleans

2 front squats

2 shoulder-to-overheads
Stimulus:

Start at 60% of 1 rep max increase weight every set. we will lift every 3 min

Stretching (No Measure)

1 set:

1:00 pigeon pose/side

1:00 foam roll upper back

– TRAVEL – (No Measure)

5 sets for completion:

5 DB deadlifts

5 DB power cleans

5 DB front squats

5 DB hang squat cleans

5 DB thrusters

5 DB push presses

– Rest as needed between sets, completing all 35 reps unbroken.