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