SSCMetcon – Thu, May 16

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

bike 1:00

ski 1:00

10 ea leg swings

jog 100m

20 banded pull aparts

10 ea sit thru

20 table top rotations

run 100m

10ea cross body pull aparts

10ea sit thru

pvc:

pvc pass thru

pvc around the world

pausing snatch deadlift

shrug

high pull

muscle

behind neck press

¼ squat

tall drops

barbell:

pausing snatch deadlift

shrug

high pulll

muscle

behind neck press

¼ squat

tall drops

high hang power

hang power

power

add weight:

coach bottom position

Metcon (2 Rounds for time)

-0:00-5:00-

800m Run

-5:00-9:00-

Heavy Double Power Snatch

-9:00-14:00-

800m Run
Stimulus:

Score today will be the time of each run and the weight on the barbell.

Power Snatch

Record heavy double power snatch