Friday 10082021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm-up

Midline Prep

20 sec. Hollow Rock Holds

20 sec. Superman Holds

20 sec. Rest

3 rounds

8-10 Glute/Ham Raises each

3 rounds

Workout Prep

Warm-up (No Measure)

Review the Deadlift and Hang Power Clean

Deadlift – Repeat as many reps as needed. Make adjustments while they are lifting.

Dip Drive—Hang Muscle Clean—High Hang Power Clean—Hang Power Clean

10-8-6-4 reps

RX: Metcon (AMRAP – Rounds and Reps)

10-20-30…

Deadlifts (225/155 lb.)

Hang Power Cleans (135/95 lb.)

AMRAP 10 min.

FIT: Metcon (AMRAP – Rounds and Reps)

10-20-30…

Deadlifts

Hang Power Cleans

AMRAP 10 min.

Cooldown

Warm-up (No Measure)

20 Cat Camel Twerks

40 Glute Bridges