Friday 09/10/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with Light DBs

Start with a 200-m Farmers Carry

Then, perform a 5-min. AMRAP of:

6 Manmakers

6 Walking Lunges

End with a 200-m Farmers Carry

Mobility Work

Split-stance Rock to Tall Split Kneel

10 Bootstrappers

10 Cat Camel Twerk

2 rounds

Workout Prep

Warm-up (No Measure)

With an empty Barbell, perform the following complex:

5 Hang Power Cleans + 4 Front Squats + 3 Hang Squat Cleans + 2 Squat Cleans

Perform 1-2 more sets of the complex with added load.

Perform 2×4 Squat Cleans.

3 Squat Cleans

9 Shoulder Shrugs holding their Farmers Carry weight

RX: Metcon (AMRAP – Rounds and Reps)

2 Squat Cleans (135/95 lb.)

50-m DB Farmers Carry (50/35 lb.)

4 Squat Cleans

100-m DB Farmers Carry

6 Squat Cleans

150-m DB Farmers Carry

And so on…

AMRAP 16 min.

* Count meters as reps if they complete partial rounds

FIT: Metcon (AMRAP – Rounds and Reps)

2 Squat Cleans (or Front Squats)

50-m DB Farmers Carry

4 Squat Cleans

100-m DB Farmers Carry

6 Squat Cleans

150-m DB Farmers Carry

And so on…

AMRAP 16 min.

* Count meters as reps if they complete partial rounds