Saturday

CrossFit Steamboat – CrossFit

Workout

Metcon (No Measure)

8:30

“Barbara” 5 Rounds for Time (30min)

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 Minutes Rest

5x

9:00

“Double DT” 10 Rounds for Time

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)

9:15

“Annie ”

50-40-30-20-10 Reps For Tim

Double-Unders

Sit-Ups

9:30

“Small” 3 Rounds for Time

1000 meter Row

50 Burpees

50 Box Jumps (24/20)

800 meter Run

10:15

“Grace Squared” Because everything is better with a friend

For Time 60 alternating Clean-and-Jerks (135/95 lb)

10:30

“Nate” AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings

11:00

“The Seven:

7 rounds for time:

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups

11:30

“Randy” for Time

75 Power Snatches (75/55 lb)

12:00

“Jack” 20 min AMRAP

10 Push press (115/75)

10 KBS (70/53)

10 Box jumps

12:45

“Linda”

10-9-8-7-6-5-4-3-2-1 Reps, for Time

Deadlift (1.5 bodyweight)

Bench Press (bodyweight)

Clean (3/4 bodyweight)

1:30

“Debbie’s Chocolate Chipper” Teams of 2 complete

100 DU

90 KB swings

80 Wall Balls

70 Sit-ups

60 Snatches 75/55

50 Box jumps

40 Thrusters 95/65

30 Pull-ups

20 Squat cleans 135/95

10 HSPU