SSCMetcon – Wed, Apr 24

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

flow 2-3x:

bike/ski :45

10 plank to downdog

10 alt walking lunges

PVC:

pass thru

around the worlds

prone pass thru

behind the neck press

tall drops -work down to full squat

snatch balance – work down to full squat

overhead squat

barbell:

pausing snatch deadlift

shrug

highpull

muscle

power – ride it down

squat snatch

complex

Weightlifting

Snatch + Overhead Squat

Every 3:00 (5 sets)

3 Squat Snatch + 5 Overhead Squats

-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

300 Double Unders

50ft Dumbbell Farmer Carry Lunge (50’s/35’s)

50ft Dumbbell Front Rack Lunge (50s/35s)

50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)