CF 11/29/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

Minutes 0:00-8:00

Dynamic Coach Led Warm-up

8:00-16:00

Hang Power Clean Progressions of Coaches Choice

16:00-20:00

Back Squat Practice/Coaching

Strength

hang power clean+hang squat clean

Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.

Romanian Deadlift

RDLs: Work up to a heavy set of 8. Rest 90s.

Pause back squat

Back Squat with a pause: 9 Minutes to work up to a heavy set of 3. Rest 90s.

– 1 ONE THOUSAND PAUSE

Accessory Work

Metcon (No Measure)

For those that finish early:

Single Arm Farmer Carry: 4 x 100 ft. each. Rest 60s.

Anywhere wods

Metcon (No Measure)

4 rounds for time:

run 400 meters

50 air squats