21
Mar
Monday 03/22/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
1 min. continuous Pole Squat
(With a PVC) Review the Snatch + Snatch Balance positions
(With a PVC) Review the following:
Pressing Snatch Balance—Heaving Snatch Balance—Snatch Balance
1 Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Full Squat Snatch
1 min. Couch or Wall/Hip-flexor Stretch, each side
Workout Prep
Warm-up (No Measure)
Snatch Triples
2 x 5 reps
3 x 3 reps
Snatch Balance Sets
5 reps
4 reps
3 reps
2 reps
1 rep
Snatch (3-3-3)
-Build to a heavy single for the day
Snatch Balance (1-1-1-1-1)
Warm-up (No Measure)
Partially Loaded
DB Snatch Complex
2 DB Snatch Balances
2 OH Squats
2 DB Squat Snatches
* Right arm, then left arm.
6-8 sets
* Use the heaviest Dumbbell as possible.