SSCMetcon – Fri, Feb 17

Announcements

The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

100m straight leg row

5 Plank to downdog

5 progressing bootstrappers

5 squat with overhead reach

100m regrowing

5 deadlift

5 muscle clean

5 power clean

3 Kips + 3 Kipping Knee Raise

3 Kips + 1 Pull Up

3 Med ball front squat + 3 Med ball push press + 3 wall ball

Metcon

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb