SSCMetcon – Tue, May 21

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

ski/bike :30

7 plank to downdog

:20 ea bent knee side plank hold

:30 quadruped hold

ski/bike :30

7 forearm plank to downdog

7ea bent knee side plank + hinge

:12 ea floating quadruped

barbell:

pausing clean deadlift

from the hang –

shrug

highpull

muscle

from mid shin –

shrug

highpull

muscle

strict press

hang muscle + strict press

foot work

tall drops

high hang power clean

power clean

push jerk

clean and jerk

Weightlifting

Power Clean

8 minutes to establish a Heavy Power Clean

Hang Muscle Clean + Shoulder Press (3 Rounds for weight)

3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Time cap: 8 minutes