Monday 06/14/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Hip Prep

4-5 reps Hip Flow #1

As a group, perform 5 6-point Burpees

Project Oly – Session #6

CDL+Hang Clean+Jerk Dip+Jerk

1 Clean Deadlift

1 Clean From Above Knee

3 Jerk Dips

1 Jerk

Chad Briefs the Complex

Workout Prep

Warm-up (No Measure)

Review and Prep for the Thruster with an empty Barbell as a group

5 Thrusters

3 rounds

RX: Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

FIT: Metcon (Time)

Kalsu

70 Thrusters

EMOM perform 3 Burpees
Partially Loaded

Kalsu

100 DB Thrusters (50/35 lb.)

EMOM perform 3 Burpees

Cooldown

Warm-up (No Measure)

Take a 200-m Walk and/or do anything that keeps them moving until their heart rate has slowed down.