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Blog
Jul
21
2019

Monday

By wodify 0

CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY PETE!!

Humility
*Commit to radical transparency
*Embrace truth above all else
*Face harsh realities and be open to feedback
*Tell the kind truth, have empathy and respect, but never avoid what needs to be said

Warm-up

Warm-up (No Measure)

Grab a moderate-light KB.

AMRAP x 10 MINUTES

100m Run (Moderate Pace)

8 KB Sumo DL

8 KB High Pulls from the waist

8 KB Russian Swings

Then…

2 Sets with an Empty Barbell

10 Deadlifts

10 Hang Muscle Cleans

10 Front Squats

10 Strict Press

Barbell Warm Up

Warm-up (No Measure)

SDHP

7 Sumo Deadlifts

7 Sumo Deadlift Shrug, Slow

7 Sumo Deadlift Shrug, Fast

7 Sumo Deadlift High Pulls

Push Press

5 Strict Presses

5 Dips

5 Dip-Drive, Slow

5 Dip-Drive, Fast

5 Full Push Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Sumo DL High Pull (95/65)

20 Push Press

800m Run

18 min time cap

RX+(115/75)
Stimulus:

Goal of 6:00 or less per round

Sets of 10 reps unbroken for both movements when fresh

Runs should be capped at 4:00

Finisher

Warm-up (No Measure)

“BEACH BODY ABS”

2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold