SSCMetcon – Tue, Apr 2

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

bike 1:00

lacrosse ball upper traps/shoulder blades

10 up/downs

10 forearm plank to downdog

10 ea 90/90 hip flexor

bike 1:00

smash triceps

tricep lat stretch on rig

10 up/dog to childs pose

3 pause burpees

10 quad eccentrics

barbell :

pausing deadlift

shrug

high pull

muscle

elbow punches

wrists

foot work

tall drops

high hang power clean

power clean

Metcon- Part A (Calories)

3 sets

3:00 AMRAP

5 Power Cleans (185/125)

10 Bar Facing Burpees

Max Calorie Air Bike

-rest 2:00 between sets-

THEN

For Time:

15 Power Cleans (185/125)

30 Bar Facing Burpees

45/36 Calorie Bike

Time cap: 9:00
Stimulus:

these power cleans are heavy – singles are appropriate. Looking to get 20/15 calories per round on the bike. you want 1min to 1-½ min on the bike

Metcon – Part B (Time)

Note your time for part B here.