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