Friday 10/30/2020


Friday 10/30/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Junkyard Dog ( warm-up – 10 reps each

P1: 1 min. Wall Slides (

P2: 1 min. Pole Squats (


P1: 1 min. Supine Hip Bridges ( + Leg Lift, each side

P2: 1 min. Wall Squats – Arms extended overhead (


Workout Prep

Warm-up (No Measure)

With a Barbell, BRIEFLY review the movements for the Power Clean and Jerk:

Deadlift—Hang Power Clean—Power Clean—Push Press—Push Jerk + Split Jerk

Russian Wrap – (

Spanish Wrap – (

Time permitting, have everyone try both methods 1-2 times.

Then, have your athletes work up to their workout weight for the Clean and Jerk as:

6-6-4-4-2 reps

Increase the load each set. The last 2 sets (4 and 2) should be done with their workout weight.

Metcon (Time)

6 Power Clean and Jerks (185/135 lb.)

3 Rope Climbs

400-m Run

5 rounds
Partially Loaded

8 DB Power Clean and Jerks

8 DB Chainsaws each side

400-m Run

5 rounds

* Use the heaviest set of Dumbbells possible