Wednesday

CrossFit Steamboat – CrossFit

HUMBLE
Celebrate our mistakes
*Identify weaknesses and celebrate them as an opportunity to improve
*Stretch yourself-find the learning zone
*Iterate- try again

Warm-up

Warm-up (No Measure)

Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)

5 Inchworms

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in Quarter Squat

5 Sots Press

5 Back Squats

5/5 Cossack Squats (Barbell in Back Rack Optional)

Barbell Warm Up

Warm-up (No Measure)

5 Reps Snatch Grip Deadlift

5 Reps Hang High Pull

5 reps Hang Muscle Snatch

5 Reps Hang Power Snatch.

5 Reps Full Power Snatch

Strength

Power Snatch (3×5)

Power Snatch*

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

WOD prep

Warm-up (No Measure)

7 Reps Kip Swing

5 Reps Kipping Pull Up

3 Reps Chest to Bar Pull Ups

1 Rep Belly Button to Bar Pull Up

1-3 Reps Muscle Ups

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)

Bar Muscle-Up

-15:00 Hard Cap-
Stimulus:

Choose a weight on the barbell where you can complete the Snatches in quick singles or sets of 2-3. The Bar Muscle Ups should be performed in sets of 3-5+

Movement Adjustments:

Bar MU: if you have the movement but not at that volume – decrease reps.

Jumping Bar Muscle Ups, Chest to Bar, Pull-Ups, or Burpee Jumping Pull-Ups can be great modifications