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Blog
Nov
24
2022

SSCMetcon – Fri, Nov 25

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm Up

2 sets:

:20 single-unders

:20 hollow rocks

:20 squat hold

– Rest :10 between sets.

2 sets:

:20 single-single-double

:20 kipping leg raises

:20 air squats

– Rest :10 between sets.

2 sets:

:20 double-unders

:20 knees-to-chest

:20 goblet squats

– Rest :10 between sets.

DB Thruster Specific Warmup:

5ea sa DB Squat

5ea sa DB push press

5ea sa db thruster

3 DB thruster – slow down fast up

3 DB thruster

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells