CF 01/17/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

15 Russian Swings

10 Reverse Lunges in place (5 each side)

5 X-Band Walks Left, Right, Forward.

Then on coaches call. Put bar down and reset between movements.

– 3 Power Cleans

– 3 Jerks

+ Repeat x 2 more times

Weightlifting

Clean and Jerk

Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.

– Beginner: Work on technique with a light load for all sets.

Strength

Back Squat

Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00

– Beginner: 3 x 8 @light weight.

Metcon

Metcon (No Measure)

6 Rounds of:

160 ft Sledpull Powerwalk @heavy. Rest 60s.

Accessory Work

Metcon (No Measure)

Straight Leg Raises: 3 x 6-10. Rest 60s.

Anywhere wods

Metcon (No Measure)

10 rounds for time:

10 sit ups

10 burpees