CF 01/10/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
3 min bike/row
Then with an empty barbell:
2 Rounds of:
8 RDLs
8 Front Squats
8 Push Press
8 Back Squats
8 1 leg deadlift
8 Bent-over rows
then,
Review Power Clean + Jerk
Strength
Paused Front Squat
1) Paused Front Squat: 5 x 2 @85%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 85% before starting the clock
2) Metcon Prep:
2-3 Rounds of:
3 Clean + Jerk
3 T2B
*Add weight + repeat
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
L3: (115, 75)
L2: (96, 65) (Knee Lifts)
L1: (75, 55) (Abmat Sit-ups)
*Beginner: Sub DB Thrusters for Clean + Jerks
Today’s Open WOD is a tough one that you can easily redline on. Shoot for singles on clean and jerks and break your T2B into manageable sets early. Today’s Open WOD you’ll partner up and judge each other.
Accessory Work
Metcon (No Measure)
Banded Pull-throughs: 5 x 20. Rest 30s.
*Use an ultra-wide stance
Anywhere wods
Metcon (No Measure)
8 rounds for time:
Sprint 100m
30 squats