Monday 05/03/2021

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Monday 05/03/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 reps each, Junkyard Dog Warm-up with your Over-under set-up

Squat Prep

10 PVC Pass-throughs

10 Bootstrappers

10 Tempo Air Squats (3-sec. tempo)

10 PVC Good Mornings

10 Tempo OH Squats (3-sec. tempo)

Workout Prep

Warm-up (No Measure)

Review the Squat Snatch thoroughly with a Barbell

Squat Snatch

1×5 reps

3×1 rep

RX: Squat Snatch (Weight)

Find your heaviest:

5RM

3RM

1RM

FIT: Squat Snatch (Weight)

Find your heaviest:

5RM

3RM

1RM

* Or work up to a heavy 3 rep
Partially Loaded

First min.: 5 SA DB Squat Snatches – R

Second min.: 5 SA DB Squat Snatches – L

8 sets

* Use heaviest load possible

* Modify to Power Snatch + Front Squat