Friday 08/07/20


Friday 08/07/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

100-m KB Carry anyhow (one lighter than workout weight)

Then, perform 5-10 reps of the following:

Long Lunges (

Sumo Squats (

Dynamic Walking Pigeon Stretch (

Warrior Stretch ( (use KB for support)

Air Squats

100-m KB Carry anyhow

Workout Prep

Warm-up (No Measure)

Work up to a heavy 3-rep Back Squat

Back Squat

1 x 10 reps with empty Barbell

2 x 5 reps

3-5 x 3 reps

4 KB Power Cleans – use workout weight

100-m KB Carry

Metcon (Time)

5 Back Squats (185/135 lb.)

100-m KB Carry (24/16 kg)

10 KB Power Cleans

Rest 1 min.

4 rounds

* Work up to heavy

3-rep Back Squat
Partially Loaded

10 Db Back Squats (50/35 lb.)

100-m Db Farmers Carry

10 DB Hang Power Cleans (5 each side)

Rest 1 min.

4 rounds