KATLIN
Motivational Quote of the Week, “Strong people don’t put others down. They lift them up.” Rich Froning
Warm-up, (15min): Row 300m., BBWU4C, Row 300m BBWU4S
Strength, (15 min.): 3 Position Squat Clean
2 Reps EMOM for 5 min.
3 Position Squat Snatch
2 reps EMOM for 5 min.
Keep the weight manageable.
WOD: HANG TUFF
For total Clean and Snatch Reps:
3 min. AMRAP
Buy in 30 Wallball 20/14
Max Effort Hang Power Clean 155/105
Rest 3 min.
3 min. AMRAP
Buy in 30 Wallball
Max Effort Hang Squat Clean 135/85
Rest 3 min.
3 min. AMRAP
Buy in 30 Wallball
Max Effort Hang Power Snatch 115/65
Rest 3 min.
3 min. AMRAP
Buy in 30 Wallball
Max Effort Hang Squat Snatch 95/55
If you drop the bar make sure you establish the HANG POSITION before the next rep.
Icing: Banded Shoulder distraction 3 min each shoulder.
THROWDOWN Time
Throwdown teams………please complete the following tasks this week !!!!!
1. Create and write on the whiteboard your OFFICIAL TEAM NAME.
2. Indicate what division your team is going to compete in, RX or Scaled.
3. Indicate next to your name on the whiteboard, the size you want for your t-shirt.
4. Place in an envelope your team’s entry fee, ($100 dollars), and give it to Tami.
I must submit your team name, individual names, the division you are going to compete in and your entry fee to Steamboat CrossFit by the 4th. That is next Monday, so we need to have all this accomplished by the end of the day FRIDAY!!!