Wednesday

CrossFit Steamboat – CrossFit

HUMILITY
Never complain, whine or make excuses.
*Don’t complain out loud, behind closed doors or to yourself
*Take one for the team
*Be positive and optimistic – this is the greatest determinant of success

Warm-up

Warm-up (No Measure)

‘Old School Gym Class” Warm-up…

3 ROUNDS

10 High Knees (each)

10 Sit-ups

10 Mountain Climbers (each)

10 Arm Crosses

10 Tuck-Jumps

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Run 200m

MIN 2 – Max Slam Balls

Barbell Warm Up

Warm-up (No Measure)

Burgener Progression for Clean

(5-7 reps for each movement…)

Down and Up

High Pulls (elbows high and outside)

Muscle Clean

Tall Clean

Hang Power Clean

then for the presses

– 5 Push Press

– 5 Jump, Punch, Land without the Bar

– 5 Push Jerk

– 5 Jump, Punch, Split

– 5 Split Jerk

Workout

Metcon (7 Rounds for weight)

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

21:00 min time cap

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.
Stimulus:

you have the option here to either pick a moderate weight and perform all 7 sets at that weight or work up to something heavy