CF 04/18/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Then,
Grab barbells and complete:
3 Power Cleans on Coaches Call x 3 sets.
Strength
Power Clean
1) Power Clean: 3/6 x 3 @75%, every 90s
– Use Monday’s 1RM.
Back Rack RFESS
2) Back Rack RFESS: 2/4 x 5 ea. Rest 90s.
*Also known as a “Bulgarian Split Squat”
Metcon
Metcon (Calories)
8 Rounds of:
20s Max Effort Bike
Rest 90s
Accessory Work
Metcon (No Measure)
Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.