CF 03/11/2019

CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY SARAH LARSON!!!

Warm-up

Warm-up (No Measure)

2 rounds:

5 lateral step ups AHAP ea

8 pallof press ea

5 1 arm waiter squats ea

Then,

With an empty

Barbell Complete:

10 RDL

10 Front Squat

10 Push Press

10 Clusters

10 Barbell Glute Bridges

Strength

Metcon (Weight)

1) Barbell Glute Bridge: 5 x 5. Rest 90s.

– Take 3 sets to build to work weight

– Perform all 5 sets with one weight (the “work weight that was established after 3 ramp-up sets.)

– Hold the top of each rep for a 1 count

2) Metcon Prep: Power Clean + Thruster: 3 x 2 + 2, building to desired Metcon weight. Rest 60s.

Metcon

Barn Burner (Time)

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

10:00 Time Cap

RX+: (135, 95)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)
Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay with sets that will allow for consistency. The loading should be light for you; a weight you can perform 5-7 reps per set with relative ease.

Accessory Work

Metcon (No Measure)

Banded Pallof Press (heavy band): 4 x 8 ea. Rest 60s.