CF 12/10/2018

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 6 w. a barbell + Band

6 RDLs

6 Muscle Cleans

6 Thrusters

6 X-Band Walks Left + Right (8 each)

6 Banded Goodmornings

Then,

6 Minutes to Review Power Cleans on coaches call

Strength

Power Clean

1) Power Clean: 1RM. Rest 2:00

– Take 8-10 sets and build to a new 1RM.

– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Power Clean + Thruster: Build to Metcon weight performing reps of 2 + 2. Rest 60s.

Metcon

Barn Burner (Time)

For time:

40 Power Cleans (115, 75)

30 Thrusters (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (75, 55 25 Reps of each)

10:00 Time Cap
Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay within sets that will allow for consistency. The loading should be light for you; a weight you can perform 5-7 reps per set with relative ease.

Accessory Work

Metcon (No Measure)

Banded Russian Swings: 3 x 30 (light). Rest 60s.

*Squeeze glutes on each rep. Your athletes’ buns should be burning by rep 15.