CrossFit Steamboat – SSCMetcon
Warm Up (No Measure)
bike/ski 1:00
10 Inch Worm + up dog + scorpion
bike/ski 1:00
10 up/downs
10 calf raises
10ea sl calf raises
10 shin lifts
10ea knee circles
10 alt box step ups
5 pause burpees
barbell:
pausing clean deadlift
shrug
high pull
muscle
strict press
tall drops
high hang power clean
power clean
push press
push jerk
clean and jerk
Weightlifting
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Every 4:00, complete 1 set
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
*the score for this workout is weight – there is no prescribed weight.
Metcon (Time)
100 Burpee Box Jump Overs (24/20)
Time cap: 15 minutes
Repeat from April 19th, 2023