WOD 11/26/21

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Row, Bike or Ski Erg 3xs:

–:45sec Easy

–:15 Hard

My plate & me 2-3xs:

–12 Plate Overhead Walking Lunge

–10 Plate Ground to Overhead

–8 Plate Sit-Ups

–6 Burpee to Plate

Specific Dumbbell Box Step Up Warm Up 1x:

–8 Bodyweight Single Leg Box Step Ups

–6 Dumbbell Box Step Up (light)

Single Leg Box Step Up

Power Snatch General Warm-Up 1x: (using PVC pipe)

–3-5 Snatch Drop (power position)

–3-5 High Hang Power Snatch

–3-5 Hang Power Snatch

–3-5 Power Snatch

Power Snatch Specific Warm-Up 1x: (barbell)

–5 Power Snatch (resetting at the shin)

Metcon

Metcon (No Measure)

Teams of 3 – For time:

75 Alternating Box Step-ups, 50/35 lbs

100 Power Snatches, 75/55 lbs

150 Row Calories

Work to complete in any order.

Goal: Just get it done