CF 06/07/2019

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Triceps Pushdowns

Then,

Begin your Split Jerk Review

Strength

Split Jerk

Split Jerk: 1RM. Rest 2:00

– Build to a 1RM (3-4 singles above 90%)

– Beginner: Work on Technique or perform Push Press for a heavy triple.

Metcon

Grip Blaster (Time)

For time with an empty barbell:

75 Barbell Rows (45, 35)

50 Barbell Curls

50 Triceps Extensions

50 Barbell Rows

75 Hang Power Cleans

*15:00 Cap

L2: (35, 15)

L1: (35, 15) (30 Reps per movement)

Accessory Work

Metcon (No Measure)

Half Kneeling high-low banded woodchop: 3 x 10 ea. Rest 60s.