Friday 08/20/2021

19
Aug

Friday 08/20/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with Partner Junkyard Dog

10 reps of each movement

Then, with a PVC, perform 10 reps of each:

Front-rack Stretch (30 sec. each side)

Pass-throughs

Round-the-worlds

Flexi Swimmer Stretch

Workout Prep

Warm-up (No Measure)

Review and work up to a heavy 1-rep Clean + Jerk

Review the Squat Clean + Jerk using the Clean and Jerk Complex

1 x 3 Hang Power Cleans + 2 Front Squats + 1 Push Jerk

Add weight

1 x 3 Hang Squat Cleans + 2 Split Jerks

3-5 Squat Clean + Jerks

RX: Metcon (Weight)

1 Squat Clean + Jerk

EMOM 10 min.

3 Squat Clean + Jerks

EMOM 10 min.

FIT: Metcon (Weight)

3 Power Clean + Jerks

EMOM 10 min.

3 Squat Clean + Jerks

EMOM 10 min.