SSCMetcon – Thu, May 9

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

row/ski :45

10ea single leg raises

5ea single leg crossovers

5 v-sit roll over

row/ski :45

10 plank to downdog

10ea prone banded pull across

PVC:

from the top:

pausing snatch deadlift

from the high hang:

shrug

highpull

muscle

from the hang:

shrug

highpull

muscle

from mid-shin:

shrug

highpull

muscle

behind the neck press

tall drops

barbell:

one of each in each position-

shrug

highpull

muscle

power

complex

Weightlifting

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch

5 sets every :90 building

Semi-Age Group 65+ 24.1 (AMRAP – Reps)

For time:

50-calorie row

9 snatches (95/65)

50-calorie row

6 snatches (115/75)

50-calorie row

3 snatches (135/85)

Time cap: 20 minutes

RX+ (135/85)(155/105)(175/115)

RX++ (165/115)(195/135)(225/155)

***ladies will do 40c
Stimulus:

Any type of snatch is allowed.