Wednesday

CrossFit Steamboat – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

‘25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

‘25 SA DB OH Walk (R)

-Into-

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

Strength

Metcon (Weight)

5 SETS*

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (115/75)

15/12 Cal Row

RX+(135/95)
Stimulus:

Time on the rower should be capped at 1:20, and sets on the push jerks should be kept to 2 sets max but ideally unbroken

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)