Tuesday

CrossFit Steamboat – CrossFit

HAPPY BIRTHDAY BRIAN!!

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 doing back squat and accessory work

Warm-up

Warm-up (No Measure)

2 ROUNDS — Quality Burpee “Cindy” (no rushing!)

5 Burpees

10 H-R Push-Ups

15 Air Squats

BARBELL WARM-UP

2x

7 Deadlift

7 Hang Muscle Clean

14 Alt. Elbow Punches (7 each side)

7 Front Squats

7 Wide Grip Presses (behind Neck)

7 Hang Muscle Snatch

Barbell Warm Up

Warm-up (No Measure)

THRUSTERS

–2 Front Squats

–2 Strict Press – 2 sec pause overhead

–2 Thrusters

POWER SNATCH

–2 Hang + Tall Shrug

–2 Hang Power Snatch

–2 Below Knee to Mid-Thigh then Power Snatch

–2 Power Snatch

PUSH JERK

–2 Jump and Punch no barbell

–2 Push Jerk with barbell

HANG SQUAT CLEAN

–2 Hang Power Clean

–2 Front Squat

–2 Hang Squat Clean

OVERHEAD SQUAT

–2 Slow Reps Ovhd Sq

–1 Power Snatch w/ Ovhd sq x2

–2 Ovhd sq

Workout

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
Time cap: 25:00

Stimulus:

Hero Workout — you know it’s going to be a grind! Today is all about barbell cycling- pick a weight that you can move for at least 5-7+ reps of each movement when you’re fresh. Good overall goal is ~10:00-12:00 per round at a weight you can move well. Shoot for a minute per movement