Friday 12/31/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Partner Chipper
In partners, grab a Plate (25/15 lb.) and complete the following, with one person working at a time:
40-cal. Row (legs only)
40 Plate Presses
40 Plate Bent-over Rows
40-cal. Row (arms and legs)
40 Plate Ground-to-overheads
Shoulder Mobility
10 Lying Internal/External Rotations
10 Plate Windmills (5 each side)
10 Push-up Complexes (1 regular Push-up + 1 Pike Push-up, 5 of each)
10-sec. Wall-facing Shoulder Stretch
10 Plate Arm Circles
2 rounds
Workout Prep
Warm-up (No Measure)
Review the Power Snatch
As needed with a PVC, then with an empty Barbell.
Power Snatch Overload
Work up to a heavy double off the floor in 10 min., ideally 15-25% higher than workout weight.
RX: Metcon (Time)
Every 5 min. perform:
500-m Row
10 Power Snatches (135/85 lb.)
5 rounds
FIT: Metcon (Time)
Every 5 min. perform:
500-m Row
9 Power Snatches
5 rounds
