CF 03/13/2019
CrossFit Steamboat – CrossFit Teens
HAPPY BIRTHDAY ALLAN!!
Warm-up
Warm-up (No Measure)
BIKE/ROW 3 MIN
*every minute 5 calorie sprint
Skills
3 Rounds of:
5 Hang Muscle Cleans
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
*Rest as needed between movements/rounds.
Then,
3 Hang Muscle Snatch w. empty bar on coaches call
3 Hang Power Snatch w. empty bar on coaches call
3 Hang Power Snatch again on coaches call
*Rest 10-15s between sets
Strength
Metcon (No Measure)
1a) Close Grip Bench Press: 4 x 5. Rest 45s.
working up to something heavy
1b) Legless Rope Climb: 4 x 1-2. Rest 45s.
L2: (Rope Climb with legs)
L1: (Ground to standing x 2-3 reps per set)
Metcon
Metcon (Time)
For time:
9-15-21
Hang Power Snatch (95, 65)
T2B
*400 Meter row after each set
*16:00 Cap
Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45) (Knee Lifts)
L1: (Empty Bar) (Abmat Sit-ups)
Today’s metcon is higher intensity (80-85%). The snatch weight should be light and you should be able to cycle through fairly large sets of snatches. 400 m row will be performed after each set so this workout will end with the row
Accessory Work
Metcon (No Measure)
DB Pullovers: 4 x 12. Rest 60s.