CF 04/25/2019

CrossFit Steamboat – CrossFit

Happy Birthday Keely Pemberton!!

Warm-up

Warm-up (No Measure)

With a barbell:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Back Rack Reverse Lunges

10 Bird Dogs (5 each)

2x

Then on the coaches call:

2 Power Cleans x 2-3 sets.

Strength

Power Clean

1) Power Clean: 3/5 x 3 @80%, every 90s

– Reset on each rep

2) Back Rack RFESS: 2/4 x 5 ea. Rest 90s.

*Also known as a “Bulgarian Split Squat”

– Goal is to beat loading achieved last week by 10#s.

Metcon

Metcon (Calories)

8 Rounds of:

20s Max Effort Bike

Rest 90s
This is week 2 of our anaerobic training to develop anaerobic capacity. You should be aiming for max effort for these 20-seconds. Rest 90s between each max effort bike.

Accessory Work

Metcon (No Measure)

Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.