CFSBMetcon – Wed, Feb 12

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

bike (:20/:20/:20)

7 Inchworms + scorpion

90/90+ hip lift

bike (:20/:20/:20)

10 AWY

adductor side hinge

bike :45 – workout pace

PVC:

snatch grip deadlift

shrug

high pull

muscle

behind the neck press

tall drops – behind the neck

tall drops – from the front

barbell: – from the top

high hang muscle snatch

hang muscle snatch

muscle snatch

high hang power snatch

hang power snatch

power snatch

Metcon (Weight)

RX

Every 2:00 (7 sets)

12/10 Calorie Air Bike

3 Power Snatch (singles, build in weight)

Intermediate

Every 2:00 (7 sets)

10/8 Calorie Air Bike

3 Power Snatch (singles, build in weight)

Beginner

Every 2:00 (7 sets)

8/7 Calorie Air Bike

8 Dumbbell Snatch (light)
Stimulus:

Target time each set

Air Bike: Sub 45 seconds

Power Snatch: Sub 25 seconds

You will need time to load your bar with the next weight before the next round

Accessory

3-4 x thru:

alligator roll right

Russian Twists

alligator roll left

lemon squeezers

alligator roll right

flutter kick

alligator roll left

seated leg lifts

rest as needed between sets

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Ring Lat Stretch

2x 1 Minute Ring Bicep Stretch

1 Minute Band Wrist Mobilization
Ring Lat Stretch

Ring Bicep Stretch

Band Wrist Mobilization