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Blog
Apr
17
2019

CF 04/18/2019

By wodify 0

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.