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Blog
Jan
09
2019

CF 01/10/2019

By wodify 0

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