CF 08/17/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

with a partner:

200m medball run

50m wheelbarrow each partner

20 sec handstand hold/20 sec dead hang hold – ea

3x

Strength

Bench Press

1a) Bench Press: 1RM. Rest 2:00

Beginner: 5 x 5, adding weight each. Rest 2:00

1b) In between sets complete 20 Banded Pull-aparts.

Metcon

Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike in place of run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

Accessory Work

Metcon (No Measure)

Accumulate:

150-200 Banded Pushdowns

75-100 KB Curls