CF TEENS 05/14/2019

CrossFit Steamboat – CrossFit Teens

Happy Birthday Sean!!

Warm-up

Warm-up (No Measure)

Grab barbells and a jump rope and complete a coach led warm-up of:

50 Single Unders

5 Shoulder Press

10 Bent-over Barbell Rows

40 Single Unders

5 Push Press

10 Bent-over Rows

30 Double Unders or Attempts

5 Push Jerk

10 Bent-over Rows

Then,

The remainder of Warm-up take people to rack and warm-up Push Press + Push Jerk

Strength

Push Press + Push Jerk

EMOM x 8

2 Push Press + 2 Push Jerk

Then Warm Up for Hang Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders (60 Jump Rope)

20 DB Renegade Rows (total reps)

10 Hang Power Snatch (75, 55)

5 T2B
Today’s workout is meant to challenge your shoulder and core endurance. Keep your effort consistent, even if that means going slower than you plan. Loading is meant to be light today – go lighter than you think if you have any doubts.

Accessory Work

Metcon (No Measure)

Banded Triceps Complex

– Supinated grip pushdown (median head of triceps) x 90s Max Reps

– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps

– Overhead Extension (all three heads + anconeous) x 90s Max Reps

*Denote TOTAL number reps complete