SSCMetcon – Wed, Apr 17

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

lacrosse ball shoulder blades

lacrosse ball pecs

lat/tricep smash barbell

front rack stretch

10 forearm plank to downdog

10ea side plank rotations

6 slow groiner w/ ankle/hip stretch

12 fast groiners

10 little hops

10 big hops

4 alt step ups

2 box jumps

5 up/downs

3 pause burpees

2 burpee box jumps

barbell:

pausing clean deadlift

shrug

highpull

hang shrug

hang high pull

hang muscle

tall drops

hang power clean

front squats

complex

Weightlifting

Clean High Pull + Hang Power Clean + Front Squat

5 Unbroken Sets:

3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats

*Building Sets (Don’t exceed 70% of 1RM Power Clean)

every 2min for 10min

Metcon (Time)

5-4-3-2-1

Power Cleans (185/125)

10-8-6-4-2

Burpee Box Jump (30/24)

Time cap: 8 minutes
Stimulus:

Heavy cleans – fast singles are appropriate for today. This should be a weight you know you can hit every time without failing but that needs focus to get up.