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Blog
Feb
10
2019

CF 02/11/2019

By wodify 0


CrossFit Steamboat – CrossFit Teens

Warm-up

Warm-up (No Measure)

TABATA

8x20s on, 10s off

Alternating A&B

a) Bike

b) Sumo Squat to Stand

Alternating C&D

c) Walking Lunges

d) PVC Pass Throughs

Skill work

Back Squat

1) Back Squat:

PVC Warm Up

5×5 Rest 2:00

Build to a moderate set of 5 with perfect technique.

2) Touch n Go Deadlift:

PVC Warm Up

3 x 3, building to Metcon weight. Rest 90s.

Metcon

Metcon (Weight)

EMOM 10:

ODD Minutes: 10 Deadlifts

EVEN Minutes: 10 Bar Facing Burpees
Today’s metcon will likely challenge you more than you think. The loading you choose for the deadlifts should be challenging to complete UB reps for all rounds. You’ll have about 40s rest after your deadlifts, but likely only 20s (or less) after your Burpees. Effort should be around 85% today.

Metcon (No Measure)

300 Jump Rope

*Every time you break complete 10/8 calories on the bike

8:00 cap

Cooldown

cooldown #5 (No Measure)

10 I leg raise on rig

10 scorpions

2x