Call Us: 970-439-3112
Call Us: 970-439-3112
Blog
Nov
21
2022

SSCMetcon – Tue, Nov 22

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm Up

1-2 rds:

20 ostrich walk

5 touch your toes

5 reach to the sky touch your toes

10 steps bear crawl forward

10 steps bear crawl backward

5 clean drop

5 clean hip drop

1-2 rds:

10 DB Romanian Deadlift

10 steps bear crawl forward w/ DB’s

10 steps bear crawl backward w/ DB’s

5 ea alt DB crossbody clean

5 ea alt DB Press

Barbell Specific Warmup:

5 Deadlift

5 hang shrug

5 hang high pull

5 hang muscle clean

5 strict press

3 deadlift

3 hang muscle clean

3 clean drops

3 push press

3 deadlift

3 power clean

3 push jerk

Metcon

Weightlifting

Hang Power Clean

EMOM 10:

2 hang power cleans – building

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Time Cap: 10min

Stimulus:

The push jerks will determine the weight you choose today Рyou should be able to go unbroken on the push jerks for the majority of the rounds knowing you can rest after the cleans to get this done.  Deadlift should feel pretty light and cleans should be a moderate weight. You can split these into 2 sets if needed