CrossFit Steamboat – SSCMetcon
Lifestyle Challenge Week 10 (No Measure)
No sugar – this includes honey and maple syrup (the only exception is your post wod protein shake)
Warm Up (No Measure)
3 position lacrosse ball in shoulder
ski/bike :30
10 plank to downdog
10ea single arm raise
ski/bike :30
10 shoulder taps – static
10 shoulder taps – dynamic
ski/bike :30
10 up/downs
5 plank to pike
pausing clean deadlift
shrug
highpull
muscle
foot drills
strict press
push press
push jerk
tall drops
high hang power clean
power clean
power clean and jerk
Weightlifting (No Measure)
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+25lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon (Time)
For time:
1-2-3-4-5-6-7-8
Power Cleans (185/125)
Wall Walks
Time cap: 12 minutes
Stimulus:
Power cleans are going to be heavy singles.