Friday 10/29/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 10 min.

Min. 1: 15 DB Deadlifts right

Min. 2: 45 sec. Row

Min. 3: 15 DB Deadlifts left

Min. 4: 45 sec. Butt Kickers in place

Min. 5: 15 DB Swings (like KB Swings) right

Min. 6: 45 sec. Row

Min. 7: 15 DB Swings left

Min. 8: 45 sec. Star Jumps in place

Min. 9: 20 Alternating DB Snatches

Min. 10: 45 sec. Row

Project Explosive Power Session #12

Tempo Bench Press

5×3 Temp Bench Press (3010 temp)

Workout Prep

Warm-up (No Measure)

Burgener Warm-up

Down and up

Elbows high and outside

Muscle Snatch

Snatch land

Snatch drop

Hang Power Snatch

Prep the Power Snatch

RX: Metcon (Weight)

Odd minute: 3 Power Snatches (135/95 lb.)

Even minute: 250-m Row

12 min. (6 rounds)
* Snatch Balance to start

FIT: Metcon (Weight)

Odd minute: 5 Power Snatches

Even minute: 200-m Row

12 min. (6 rounds)
* Snatch Balance to start