CF 10/17/2018
CrossFit Steamboat – CrossFit
Happy Birthday Will!
Warm-up
Warm-up (No Measure)
AMRAP 8:
20 Single Unders + 20 DUs or Attempts
5 Muscle Snatch w. PVC + 10 PVC OHS
Row 100 Meters
Weightlifting
Muscle Snatch
Touch n Go Muscle Snatch/Power Snatch: 3 x 6. Rest 60s.
*Between sets make sure your medballs, rowers, and jump ropes are good to go.
Metcon
Metcon (Time)
With a partner:
Buy in:
Row 2k
Then,
2 Rounds of:
100 Power Snatch (75, 55)
100 Wallballs (20, 14)
Then,
Cash-out:
300 Double Unders
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)
30:00 Cap
Work with a partner to come up with a plan that allows you to be consistent for the duration of the workout. If you’re sore from the last two days, don’t worry about your time today.
Accessory Work
Metcon (No Measure)
5 Minutes of “Recovery” easy rowing, bike, or light jog OR P. Breathing
Extra Conditioning
Metcon (No Measure)
1) Speed Push Press against bands: 8 x 2 @55% + band tension, every 60s.
2) DB Floor Press: 5 x 5, neutral grip. Rest 60s.
– Use a challenging weight for all 5 sets.
3) Strict Chin-up Clusters: 5 x 3.3.3 (10s). Rest 2:00