CF 01/07/2019

CrossFit Steamboat – CrossFit

Happy Birthday Kent!

Warm-up

Warm-up (No Measure)

5 Mintues of Dynamic Movement that consists of

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Ect.

Then,

Banded Snatch Warm-up

– 10 Pass Thru

– 10 Around the World

– 10 OHS

Then,

10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides

Weightlifting

power snatch+ohs

1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00

– Beginner: Work on technique with light loads.

2) Metcon Prep

2 Rounds of:

3 Touch n Go Squat Snatch (OR Power Snatch + OHS or Thruster)

Rest 60s.

Metcon

The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)

*Score = total squat snatches

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)
This workout is intended to be done at near maximal effort. Whatever load you choose for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it!

Accessory Work

Warm-up (No Measure)

Facepull + External Rotation + Y-Press: 3 x 10-15. Rest 60s.

– 1 rep = 1 rep of each