Friday 04/02/2021

1
Apr

Friday 04/02/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9

Air Squats

V-ups

EMOM 3 min.:

5 Slow Wall Squats

* 3-sec. down, 1-sec. Hold, 3-sec. stand.

Project Posterior Chain

Workout Prep

Warm-up (No Measure)

Review and Prep for OH Squats

10 reps

Add weight x 8 reps

Add weight x 5 reps

Add weight x 3 reps (2-3 sets here)

Perform a new set every 3-4 min.

Optional Finisher

24 Lateral Barbell Hops

8 OH Squats (95/65 lb.)

AMRAP 5 min.

Overhead Squat (3-3-3-3-3)

* Optional Finisher

* Project Posterior Chain

Warm-up (No Measure)

Partially Loaded

SA DB OH Squats

5-5-5-5-5

* Each arm

* Use heaviest DB possible

* Finisher