Friday 06/04/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm with a Jump Rope

With a Jump Rope, alternate Single Jumps (20-30 reps) with Jump Rope Pivots

3-5 rounds

Project Oly Session #2

Oly Complex #2 – Snatch

Snatch Deadlift – just past the knee

Snach Deadlift – to pockets

Snatch Shrug

High Pull

Muscle Snatch

Power Snatch

Hang Power Snatch

OH Squat

Squat Snatch

Workout Prep

Warm-up (No Measure)

Review the Push Press and DB Hang Snatch (use light loads)

5-4-3-2-1

Push Presses

DB Hang Snatches

RX: Metcon (Time)

21-15-9

Push Presses (115/75 lb.)

Alt. Hang DB Snatches (50/35 lb.)

25 Double-unders (each round)

FIT: Metcon (Time)

21-15-9

Push Presses

Alt. Hang DB Snatches

30 Single-unders
Partially Loaded

*Use 2 DBs for the Push Presses and 1 DB for the Hang Snatches