SSCMetcon – Tue, May 14

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

Row 1:00 – no straps – heels can’t come off footpads

lacrosse ball shoulder blades

:40 sec deadhang

15 shoulder flexion

3 inchworm

7 swimmers

:20ea bent knee side plank

Row 1:00 – heels can’t come off footpads

lacrosse ball pecs

:40 sec lat active

15 shoulder abduction

3 inchworm

5 ATYW

10ea bent knee side plank +hinge

barbell:

pausing clean deadlift

shrug

highpull

muscle

press

foot drills

tall drops

high hang power clean

push press

hang power clean

push jerk

power clean

split jerk

Metcon (Time)

In 15:00

2000/1750m Row

-in the remaining time, build to Heavy Single Clean and Jerk
Stimulus:

Looking to finish the row in 7-9 min

Clean and Jerk

Record Heavy Single Clean and Jerk