Monday 03/15/2021

14
Mar

Monday 03/15/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m Farmers Carry – right arm

10 DB Good Mornings

10 DB Around-the-world Halos

10 Suitcase Deadlifts (each side)

100-m Farmers Carry – left arm

20 DB Lateral Jump-overs

20 DB Front-to-back Jump-overs

10 Box Step-ups

200-m Run

Review the Box Jump

Workout Prep

Warm-up (No Measure)

Review and Prep the Deadlift and Hold

Prep with:

3×10 Deadlifts

* Between each set, perform a 20-sec. Hold.

RX: Metcon (AMRAP – Rounds and Reps)

400-m Run

20 Deadlifts (135/95 lb.)

30-sec. Hold at top of Deadlift

20 Box Jumps (24/20 in.)

AMRAP 24 min.

FIT: Metcon (AMRAP – Rounds and Reps)

400-m Run

20 Deadlifts

30-sec. Hold at top of Deadlift

20 Box Jumps/Step-ups

AMRAP 24 min.
Partially Loaded

400-m Run

20 DB Deadlifts

30-sec. Hold at top of Deadlift

20 Object Jumps/Jump-overs

AMRAP 24 min.