WOD 05/22/2021
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
100-m run
5 deadlifts, 2-sec. pause at the knees in the ascent
and descent
5 deadlifts
100-m run
5 front squats, 2-sec. pause at the bottom of the
squat
5 thrusters
then;
2RDS
10-sec. active bar hang + 5 kip swings + 5 ring rows
then spend 7-8 minutes working up to thruster/deadlift weight and practicing synchro movements with your partner
Metcon
2021 Crossfit PairUP ThrowDOWN (RX) (Time)
For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.
(54 and under):
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. Thruster
(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over
during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over
during bar-facing burpees
2021 Crossfit PairUP ThrowDOWN (Scaled) (Time)
For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups,
may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups,
may step over during bar-facing burpees
(55 and up)
Women 65-lb. deadlift, PVC pipe or stick thruster,
jumping pull-ups, may step over during bar-facing
burpees, 200-m run
Men 95-lb. deadlift, PVC pipe or stick thruster, jumping
pull-ups, may step over during bar-facing burpees,
200-m run