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Blog
Aug
14
2018

CF 08/15/2018

By wodify 0

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

run 400m

then

Banded Snatch Warm-up with a light band :

10 pull- aparts

10 pass thrus

10 pull-aparts

10 around the world

10 pull-aparts

10 ovhd squat

2x

Metcon

Accessory Work

Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Extra Conditioning

Metcon (No Measure)

1) Back Squat: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00

2) Pendlay Rows: 4 x 8-10. Rest 60s.

3)Side Bends off GHD: 4 x 15 ea. Rest 60s.

Mustang Sally (Time)

In teams of 3 for time:

100-80-60-40-20

Power Snatch (75, 55)

Wallballs (20, 14)

Calories on the Rower

40:00 Cap

Rx+:(95, 65) (Cals on Assault Bike)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)
Come up with a strategy before starting that today that will minimize transition and allow for consistent work for the duration. Your loading choices for the snatches should be light as there is a total of 100 reps per athlete in this workout. You should be able to muscle snatch all reps.