SSCMetcon – Wed, Apr 10
CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
leg drive pause row
*pause at catch
*pause at end of leg drive
leg drive pause row + hinge
*pause at catch
*pause at end of leg drive
*hinge/hinge
*pause at end of leg drive
pause row
*pause at catch only
row
foam roll lats
stretch lats
banded ovhd press + IR/ER
10 up/downs
20 lateral hops
5ea db deadlift
5ea db shrug
3 pause burpees
10 jumps over rower – face rower
5ea db clean
5ea db press + :20 hold on last rep
4 lateral burpees over rower
5ea db clean + press +:05 hold
barbell:
pausing clean deadlift
shrug
highpull
muscle
pvc:
z press in rig
standing press in rig
barbell:
z press in rig
standing press in rig
press
Weightlifting
Muscle Clean + Shoulder Press
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.
Metcon (Time)
For Time:
25 Burpee Over Rower
50/40 Calorie Row
25 Burpee Over Rower
Time cap: 10 minutes