CF 10/17/2018

CrossFit Steamboat – CrossFit Teens

Happy Birthday Will!

Warm-up

Warm-up (No Measure)

AMRAP 8:

20 Single Unders + 20 DUs or Attempts

5 Muscle Snatch w. PVC + 10 PVC OHS

Row 100 Meters

Weightlifting

Upper

1a. Inverted Barbell Row 4×8

1b. DB Hammer Curls 4×8

Metcon

Metcon (Time)

With a partner:

Buy in:

Row 2k

Then,

2 Rounds of:

60 DB Snatch

60 Wallballs (20, 14)

Then,

Cash-out:

300 Jump Rope

30:00 Cap
Work with a partner to come up with a plan that allows you to be consistent for the duration of the workout. If you’re sore from the last two days, don’t worry about your time today.

Accessory Work

Metcon (No Measure)

5 Minutes of “Recovery” easy rowing, bike, or light jog OR P. Breathing

Extra Conditioning

Metcon (No Measure)

1) Speed Push Press against bands: 8 x 2 @55% + band tension, every 60s.

2) DB Floor Press: 5 x 5, neutral grip. Rest 60s.

– Use a challenging weight for all 5 sets.

3) Strict Chin-up Clusters: 5 x 3.3.3 (10s). Rest 2:00