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Blog
Mar
18
2019

CF 03/19/2019

By wodify 0

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

row/bike 2 min

Then perform,

10 deadbugs

10 kneeling kb halo

40 ft 1 arm ovhd carry

3x

Complete 1 round of:

WITH MEDICINE BALL

RDL x 8

Front Squat x 8

Press x 8

Row x 8

Hang Clean x 8

Power Clean x 8

Squat Clean x 8

Thruster x 8

Gymnastics

Metcon (No Measure)

EMOM 12:

MINUTE 1: 20s L-sit hold

MINUTE 2: 20s Wall Facing Handstand Hold

Metcon

Metcon (5 Rounds for reps)

Each for quality, perfect reps:

5 Rounds of 60s/30s off:

1a) Wall balls (20, 14)

1b) Double Unders

1c) Bike for Calories

1d) Pull-ups

Rx+:(C2B Pull-ups)

L2: (14, 10) (Double Under Attempts) (8-10 Band Assisted Pull-ups per round)

L1: (10, 8) (Ring Rows 8-12 reps per round)

*Score = total reps/calories
5 rounds of each of the following movements will be completed with 60 seconds of work followed by 30 seconds of rest. The focus of today’s metcon will be quality reps performed at about 75% intensity. Take short rests as needed maintain proper form. Think quality over quantity.

Accessory Work

Metcon (No Measure)

Seated DB Cleans: 3 x 12-15. Rest 60s.