CFSBMetcon – Tue, Jul 16

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

lacrosse ball bottom of feet/achilles

50′ tippy toe

50′ heel

50′ feet out

50′ feet in

50′ outside of feet

50′ inside of feet

100′ karaoke

100′ skip

100′ backward skip

100′ backward running

50′ mini hops

25’ea single leg hops

100′ ankling

100′ bounding

lacrosse ball pecs/shoulder blades/traps

PVC lat stretch

PVC pec stretch

behind the back IR/ER

banded 7’s

PVC warmup:

snatch grip deadlift

shrug

highpull

muscle

behind the neck press

tall drops

tall snatch

Barbell warmup:

snatch grip deadlift

shrug

highpull

muscle

behind the neck press

tall drops

tall snatch

high hang power snatch

hang power snatch

barbell cycling

Metcon (Time)

5 sets

8 Power Snatch (95/65)

200m Run

8 Power Snatch (95/65)

-rest 1:1 between sets-

Time Cap: 25min

RX+ 10 Power Snatch
Stimulus:

Looking to finish a round in 1:30-2:00 – time cap yourself at 2:30.

Choose a weight that you can go unbroken every time you pick up the bar. This weight should be pretty light