CF 02/16/2019

CrossFit Steamboat – CrossFit

Metcon

Metcon (No Measure)

With a running clock in teams of 2:

0:00-10:00

200 Meter Row (.2 bike or 100m Ski)

12 KBS (70, 53)

*One athlete completes a full round at a time

12:00-22:00

200 Meter Row (.2 bike or 100m Ski)

6 Hang Squat Snatch (95, 65)

*One athlete completes a full round at a time

24:00-34:00

200 Ft. (4 room lengths) Farmer Carry Intervals, AHAP

*One athlete completes a full round at a time

Rx+:(115, 75) (end each round of AMRAP 1/2 with 2/1 Bar Muscle-ups)

L3: (53, 35) (75, 55)

L2: (45, 30) (65, 45)

L1: (35, 25 Russian Swings) (65, 45 Thrusters x 8 in place of Hang Squat Snatch)

Alternate Options:

200m row in place of run or 45s Bike or Ski Erg
Today’s metcon will be done with one athlete completing a full round at a time. This will allow for your athletes to gain full recovery for all sets and sustain a high level of output throughout, around 80-85%. With that said, your athletes’ weight choices should allow for unbroken sets for ALL ROUNDS particularly for the hang squat snatch (these need to be light.) On the other hand, their farmer carries should be heavy and be challenging. If you’re able to use HEAVY KBs or Farmer Handles for the carries, please do so. These should be challenging sets of 150 ft otherwise you can increase the distance to 200 ft. if you do not have heavy enough weights.