Saturday
Steamboat Strength and Conditioning – SSCMetcon
Metcon (Time)
THROWDOWN SPRINT
RX:
12-9-6
Pull-ups
Power Snatch (115/75)
9-6-3
Chest to Bar Pullups
Overhead Squat (125/85)
6-3-1
Bar Muscle Ups
Snatch (135/95)
Scaled:
12-9-6
Pendlay Row (75/55)
Hang Power Snatch (75/55)
9-6-3
Kipping Ring Rows
Overhead Squat (85/60)
6-3-1
Pull-ups
Snatch (power snatch to an ovhd squat is allowed) (95/65)
Novice
12-9-6
Kipping Ring Rows
Hang Power Clean (65/45)
12-9-6
Kipping Ring Rows
Front squats (65/45)
12-9-6
Kipping Ring Rows
Metcon (Time)
THROWDOWN OTIS
RX
15 min AMRAP
1 Back Squat (185/135)
1 Strict Press (95/65)
1 Deadlift (275/185)
2 Back Squat
2 Strict Press
2 Deadlift
3 Back Squat
3 Strict Press
3 Deadlift…….etc – continue adding one rep each round for the full 15 min
SCALED
15 min AMRAP
1 Back Squat (135/95)
1 Strict Press (65/45)
1 Deadlift (185/125)
2 Back Squat
2 Strict Press
2 Deadlift
3 Back Squat
3 Strict Press
3 Deadlift…….etc – continue adding one rep each round for the full 15 min
NOVICE
15 min AMRAP
1 Back Squat (115/75)
1 Strict Press (55/35)
1 Deadlift (135/95)
2 Back Squat
2 Strict Press
2 Deadlift
3 Back Squat
3 Strict Press
3 Deadlift…….etc – continue adding one rep each round for the full 15 min
Metcon (Time)
THROWDOWN CHIPPER
RX
Buy in:
100 Handstand Pushups
Then 2 rds of:
120 Double Unders
60 Burpee Box Jump Overs (24/20)
20 50’ Shuttle Sprints
Cash Out:
Cal on the ski erg
*100 for female, female, male team
*125 for male, male, female team
Time Cap: 22 minutes
SCALED
Buy In:
100 Seated Barbell Z Press (55/35)
Then 2 rds of:
180 Singles
60 Burpee Box Jump Overs or Step Overs (24/20)
20 50’ Shuttle Sprints
Cash Out:
Cal on the ski erg
*100 for female,female, male team
*125 for male,male, female team
Time Cap: 22 minutes
NOVICE
Buy In:
100 Seated Barbell Z Press (45/25)
Then 2 rds of:
180 Singles
40 Up/Down Box Step Overs (24/20)
10 50’ Shuttle Sprints
Cash Out:
Cal on the ski erg
*80 for female,female, male team
*100 for male,male, female team
Time Cap: 22 minutes