Monday 03/08/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get the body moving through full ROM!
10 Spiderman + T-spine Rotation (each side)
10 Downward Dog to Cobra
10 Bootstrap Stretches
10 Good Mornings
10 Deadlifts
10 Strict Presses
3 rounds
Workout Prep
Warm-up (No Measure)
Review Bear Complex with an empty Barbell
7 Unbroken Bear Complexes – empty Barbell
5 Unbroken Bear Complexes – light load
2 x 3 Unbroken Bear Complexes
RX: Bear Complex (Time)
Complete 7 unbroken sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 rounds
Today we will use 155/105 lb.
FIT: Bear Complex (Time)
Complete 7 unbroken sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 rounds
Today we will use 155/105 lb.
Partially Loaded
Complete 7 unbroken sets of this DB complex:
1 DB Power Clean
1 DB Front Squat
1 DB Push Press
1 DB Back Squat
1 DB Push Press
5 rounds
* Use heaviest set of Dumbbells as possible.
