Thursday

CrossFit Steamboat – CrossFit

REMINDER:
Strength and Conditioning/WOD evening class is tonight from 5:30pm-7:00pm and is split between strength and conditioning then concludes with todays WOD.

Tonight we will be DEADLIFTING along with SUPER FUN accessory work

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

1 ROUND

P1: Bike (Mod Pace)

P2: 30 Single Unders + 10 Up Downs

P1: Bike (Mod Pace)

P2: 30 Fast Single Unders + 10 Up Downs

P1: Bike (Mod Pace)

P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS

10 PVC Pass Through Lunges

10 Scap Pull Ups

10 Hanging Knee Raises

into….w/ barbell

Dip & Drive

Elbows High & Outside

Muscle Snatch

Hang Muscle Snatch

Cycled Muscle Snatches

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb

25 Hang Muscle Snatch (45/35)

75 Double Under

RX+ (legless rope climb)(75/55)
Stimulus:

Goal for athletes is to nail down the hang muscle snatches in no more than three sets. Overall goal is 3-5 rounds depending on the expected shoulder fatigue that will creep in.

Finisher

Metcon (No Measure)

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.