Tuesday

CrossFit Steamboat – CrossFit

REMINDER:
Strength and Conditioning/WOD evening class is tonight from 5:30pm-7:00pm and is split between strength and conditioning then concludes with todays WOD.

Tonight we will be doing bench press and accessory work

Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Bootstraps

Into…

2 Quick Rounds

10 Air Squats Narrow Stance

10 Elbow Punches

2 Quick Rounds

10 Air Squats Wide Stance

10 RDLs

2 Quick Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)

FOR LOAD

10RM Back Squat

Barbell Warm Up

Warm-up (No Measure)

3 Shrug from the High Hang

3 High Pull from the High Hang

3 Muscle Clean from the High Hang

3 Muscle Clean from Above the Knee + Front Squat

3 Hang Power Clean + Front Squat

3 Hang Squat Cleans

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean (95/65)

11:00 Time Cap
Stimulis:

The Double Unders need to be done in less than 1:30 each round while the Hang Squat Cleans move in bigger sets…think 1-2 sets per round.