Friday 08/14/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
45 sec. – 1 min. each movement:
Banded Shoulder Stretch (https://youtu.be/SD7-TRSsiB4) (each side)
PVC Cuban Presses (https://youtu.be/a_HaDGJOly0)
Front rack PVC Stretch (https://youtu.be/954Ocp4w_NI)
Internal and External Shoulder Rotations (https://youtu.be/R2hskt1c2tI)
2 rounds
6-10 Floor Presses (https://youtu.be/20xb-y6MfbM) (each side)
10 Single-arm Presses (each side)
6-10 Bent-over Rows (https://youtu.be/tIoHG3ahI8I) (each arm)
10 Single-arm Standing High Pulls (https://youtu.be/v6CvLLPLNLI) (each arm)
2-3 working sets
Workout Prep
Warm-up (No Measure)
5 Clean and Jerks
10 Russian Swings – with load lighter than workout weight
5 Clean and Jerks
10 Full Swings – 3-sec. pause at top of the swing
5 Clean and Jerks – use workout weight
10 Full Swings – use workout weight
Metcon (AMRAP – Rounds and Reps)
6 Power Clean and Jerks (135/95 lb.)
12 KB Swings (24/16 kg)
AMRAP 6 min.
Rest 2 min.
3 rounds
Partially Loaded
8 Db Power Clean and Jerks (50/35 lb.)
12 Db Swings
AMRAP 6 min.
Rest 2 min.
3 rounds