SSCMetcon – Wed, May 1

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

:90 bike or row/ski

:90 row/ski or bike

Foam roll lats

green band lat series

barbell:

clean pause deadlift – bottom up

down position

hang position

hang shrug

hang high pull

hang muscle

strict press

tall drops

push press

hang power clean

push jerk

complex:

3 clean grip deadlift

2 hang power clean

1 push jerk

Weightlifting

Clean Grip Deadlift + Hang Power Clean + Push Jerk (AMRAP – Reps)

5 sets every 2 min:

3 Clean Grip Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

*Building sets (Don’t exceed 70% of 1RM Squat Clean)

Metcon (Time)

Teams of 2 For Time: (Partition as desired)

200/160 Calorie Bike

200/160 Calorie Row/Ski

Time cap: 16 minutes

*both athletes working at the same time on different machines accumulating calories