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Blog
Dec
06
2018

CF 12/07/2018

By wodify 0


CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up consisting of skips, jumps, bounds, carioca, jumping jack shuffle x 7:00

Then,

2 sets

10 Thoracic Rotation each side

15 Banded Ab Pulldowns

20 Banded Pull-aparts, underhand grip

Strength

Push Jerk

1) Jerk: 1RM. Rest 2:00

Beginner: Push Press: 5 x 5, adding weight if form permits.

split or push

2) Metcon Prep. Warm-up Pullups/Hang Power Cleans

Split Jerk

Metcon

Metcon (4 Rounds for time)

4 Rounds of:

21/18 Calorie Bike

15 Pull-ups

9 Hang Power Cleans (135, 95)

Rest 90s

Rx+:(C2B Pull-ups) (155, 105)

L3: (10 Pull-ups per round) (115, 75)

L2: (10 Band Assisted Pull-ups per round) (95, 65)

L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)

*Score = record ALL splits

Accessory Work

Warm-up (No Measure)

Barbell Curls: 4 x 8-10. Rest 60s.

*In between sets complete a 20s L-Sit Hold