SSCMetcon – Fri, May 3

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

:30 deadhang

12 ea shoulder series

20 alt childs pose arm lifts

7ea scap wraps

:30 lat active

12 ea shoulder series

7ea mooseantlers

5ea scap wrap press +

PVC:

pass thrus

prone pass thrus

pausing snatch deadlift

shrug

highpull

muscle

behind neck press

tall drops

barbell:

shrug

highpull

muscle

tall drops

power snatch

coach bottom position

Power Snatch

Every 1:00 (5:00)

5 Power Snatch (50-55%)(Singles)

-rest 1:00-

Every 1:00 (5:00)

3 Power Snatch (60-65%)(Singles)

-rest 1:00-

Every 30-seconds (5:00)

1 Power Snatch (70-75%)

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Double Dumbbell Shoulder Press (50s/35s)

*Complete 7/5 ski erg cal in between each set of shoulder press

Time cap: 14 minutes
Stimulus:

This is a strict press – no hips or legs can be used.