SSCMetcon – Fri, Apr 19

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

lacrosse ball upper traps

lacrosse ball shoulder blades

lacrosse ball low back

green band low back/lats

green band squat upper thoracic

7 up/downs

5 squats

db deadlift

db swing

db clean

db press

3 pause burpees

5 squats

db hang snatch

db devils press

PVC:

Behind the Neck Press

Behind the Neck Push Press

Snatch Balance

Barbell:

Snatch Push Press

Snatch Balance

Weightlifting

Snatch Push Press + Snatch Balance

Every 2:00 (5 sets)

5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)

Metcon (Time)

15-12-9-6-3

Devil Press (2×50/35)

45-36-27-18-9

Sit Ups

Time cap: 13 minutes
Stimulus:

This devils press is HEAVY – break sets up.