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SSCMetcon – Wed, Jun 12

By wodify 0

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

:35 deadhang

12ea shoulder series

6 tempo rings rows

5 jumping pull-ups

:35 lat active

12ea shoulder series

6ea stationary lunge taps + pulse

12 straight leg sit-ups

5 mini kip swings

3 kip swings + 3 kipping knee raise – to hip

3 kip swings + 3 kipping knee raise to armpit

3 kip swings + knee to armpit + ttb

3 kip swings + 1 ttb + 3 kip swings

3 kips swings + 2 ttb

4 alt lunges

4 alt db lunges

4 alt fr db lunges

4 alt ovhd db lunge

Gymnastics Test

Strict Pull-up Test (Checkmark)

Level 1: Find the lightest band that you can do one strict pull-up with

Level 2: Find your max unbroken set of unweighted strict chin-ups

Level 3: Find your max unbroken set of unweighted strict pull-ups

Level 4: Find your max 1 rep weighted strict pull-up

Scoring: note your level and score achieved.

Metcon (AMRAP – Rounds and Reps)

In 3:00 complete:

2 rounds

18 Alt Single Arm Dumbbell Overhead Walking Lunge (50/35)

10 Toes To Bar

*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.

*You don’t have to rest until the three minutes is up to start the next two rounds.

See how long 2 rds takes – if you can make it in the 3 min then do wod as is and get as far as you can. The other option is to just do a 15 min amprap.