CF 01/17/2019
CrossFit Steamboat – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
15 Russian Swings
10 Reverse Lunges in place (5 each side)
5 X-Band Walks Left, Right, Forward.
Then on coaches call. Put bar down and reset between movements.
– 3 Power Cleans
– 3 Jerks
+ Repeat x 2 more times
Weightlifting
Clean and Jerk
Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.
– Beginner: Work on technique with a light load for all sets.
Strength
Back Squat
Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00
– Beginner: 3 x 8 @light weight.
Metcon
Metcon (No Measure)
6 Rounds of:
160 ft Sledpull Powerwalk @heavy. Rest 60s.
Accessory Work
Metcon (No Measure)
Straight Leg Raises: 3 x 6-10. Rest 60s.
Anywhere wods
Metcon (No Measure)
10 rounds for time:
10 sit ups
10 burpees