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
