CF 08/15/2018
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.