SSCMetcon – Mon, Jun 3

CrossFit Steamboat – SSCMetcon

Warm-up (No Measure)

Bike :30 – arms only

5ea plank to downdog + slow groiner + hip opener

10 knee circles

10 little hops

10 big hops

Bike :45 – legs only

5ea pvc lat opener

5ea pvc pec opener

5ea pvc behind the back ir/er

4 alt box step ups

Bike 1:00

10 pvc Pass thru

10ea pvc around the worlds

10 pvc behind the neck press

5 pvc back squat

2 box jumps

2 box jump overs

PVC:

waiter hold ovhd

¼ squat

½ squat

squat

full grip ovhd

¼ squat

½ squat

squat

barbell:

3 position snatch deadlift

shrug

highpull

muscle

¼ squat

½ squat

squat

tall drops

power snatch

ovhd squat

Metcon (Time)

3 Rounds

30 Overhead Squats (95/65)*

30/24 Calorie Air Bike

*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)

Time cap: 14 minutes
Stimulus:

Don’t push too hard on the bike – you want to save your legs for the squats. You want to finish the squats in 2-3sets. Finish the bike between 2-2:30

Weightlifting

Hang Power Snatch + OHS

5 sets every :90

1 Hang Power Snatch + 2 Overhead Squat – building