Friday 08/21/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
250-m Row (switch to single-unders if needed)
200-m Run
5 x 1 Inchworm + 1 Push-up (https://youtu.be/-E8dSKzHAAs) + 6 Shoulder Taps in Plank (https://youtu.be/KXz_MlgwQDk)
2 rounds
1 min. KB Hip Mash (https://youtu.be/TPjRxPR0_Pc), each side
10 KB Halos (https://youtu.be/LlJ85RZaXuI) (5 in each direction)
10 Lying KB Overhead Extensions
Workout Prep
Warm-up (No Measure)
Bench Press
Work in groups of 3+ and work up to a heavy 3 rep for TODAY.
Use:5 x 3 reps
KB Snatch:
*Perform as many reps as needed on each progression.
With their workout weight, perform:
5 reps each side
*Rest as needed between sets.
Metcon (Time)
25 Bench Presses (135/95 lb.)
30 KB Snatches (24/16 kg)
1-k Row
* Find 3-rep Bench Press
* May 2019
Partially Loaded
25 Seated Db Press (40/25 lb.) – double or single arm
40 Db Power Snatches
Run 800 m