SSCMetcon – Tue, Mar 19

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 10 (No Measure)

No sugar – this includes honey and maple syrup (the only exception is your post wod protein shake)

Warm Up (No Measure)

bike/ski 1:00

3 position lacrosse ball in shoulder

ski/bike :30

7 plank to downdog

7ea single arm raise

10 shoulder taps – static

10 shoulder taps – dynamic

5 up/downs

3 plank to pike

ski/bike :30

pausing clean deadlift

shrug

highpull

muscle

strict press

push press

push jerk

tall drops

high hang power clean

power clean

power clean and jerk

Weightlifting (No Measure)

Power Clean + Push Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks (+25lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon (Time)

For time:

1-2-3-4-5-6-7-8

Power Cleans (185/125)

Wall Walks

Time cap: 12 minutes
Stimulus:

Power cleans are going to be heavy singles.