CF 04/24/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Banded Snatch Warm-up

Then,

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

Then grab barbells and complete:

2 Power Snatches (drop from overhead)

*Add weight until you’ve reached desired work weight for Metcon

Metcon

Metcon (AMRAP – Reps)

With a partner:

0:00-8:00

Max 400 meter runs

8:00-16:00

Max Power Snatches (135, 95)

16:00-24:00

Max 400 meter runs

*One person works. Split as desired.

*Score = total number of 400 meter runs + snatches

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)
The goal here is to achieve the same number of 400 meter runs between the first and second sets. Snatches should be capable of being completed as fast singles. People can break these up in touch n go sets if they choose as a strategy will be at the discretion of each team. Intensity should be around 80%. If you’ve trained 3 consecutive days leading up to today, decrease the intensity to about 60-70%

Accessory Work

Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

5 Minutes of Static Stretching