SSCMetcon – Tue, Jun 11
CrossFit Steamboat – SSCMetcon
Warm-up (No Measure)
bike/ski 1:00
wrist stretches
10 forearm plank to downdog
5ea 90/90 + 3 heel tap
10ea adductor squat
10 bootstrappers
10ea side plank rotations
5 air squats
bike/ski 1:00
barbell:
pausing clean deadlifts
shrug
highpull
muscle
tempo front squat
hang shrug
hang highpull
hang muscle
front squat
foot work drills – power and squat
tall drops – working down
high hang power clean
high hang squat clean
hang power clean
hang squat clean
power clean
squat clean
Weightlifting
Hang Squat Clean
Every 3:00 (4 sets)
5 Hang Squat Clean (Build up to 65% of 1RM Clean)
Metcon (Time)
10 Rounds For Time:
1 Power Clean (205/135)
100m run
Time cap: 12 minutes
Stimulus:
Quick run. The weight on the barbell should be heavy but something you know you can hit every rep.