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Blog
Mar
12
2019

CF 03/13/2019

By wodify 0


CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY ALLAN!!

Warm-up

Warm-up (No Measure)

BIKE/ROW 3 MIN

Then,

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.