SSCMetcon – Wed, Mar 27

CrossFit Steamboat – SSCMetcon

Lifestyle Challenge Week 11 (No Measure)

LAST WEEK!!!!

Lifestyle Challenge Week 11 – spend an extra 20 min a day working on your fitness. examples; if you come to the gym on Wednesday – add an extra 20 min of exercise (walking, yoga, rower, lifting weights) get a point. If you typically rest on Thursdays – get in 20 min of exercise get a point. If you typically go for a run on Mondays – add an extra 20 min of exercise (walking, yoga, rower, lifting weights) get a point. Make sense???. if you have questions – ask a coach

Warm Up (No Measure)

bike/ski :90

:20 supinated dead hang

10 shoulder flexion – heavier

10 up/downs

10ea knee circles

10 ring rows

3 jumping pullups – slow negative

:20 supinated lat active

10 shoulder abduction – heavier

3 pause burpees

10 little jumps

10 big jumps

10 alt step ups

box jumps

box jump overs

PVC in rig

shrug

high pull

muscle

power position

kip swings – pretty shapes

kip swings – bent knees

kip swings hip pop

kip swings hand release

kipping pull-up

barbell:

shrug

high pull

muscle

tall drops

power snatch

power snatch cycling

Power Snatch

Every minute (10 minutes) 5

Power Snatch (+25lbs from

Wk 1)

Metcon (AMRAP – Reps)

10:00 Amrap

3-6-9-12-15. . .

Burpee Pull Up

Box Jump Over (30/24)

RX+ Bar MU