Monday 07/05/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Row 200 m, arms only
Row 200 m, arms and hips only
Row 200 m, regular
Spend 1 min. in Wall-facing Stretch.
Row 200 m, arms only (supinated)
Row 200 m, arms and hips only (supinated)
Row 200 m, regular (supinated)
Spend 1 min. performing Down Dog + Cobra.
Row 100 m with perfect technique, talk about stroke rate.
Row 200 m with fast stroke rate, but same perfect technique.
Row 200 m with slower stroke rate, same time as above.
Workout Prep
Warm-up (No Measure)
5 x 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Full Power Snatch
2×5 reps PS
3×3 reps PS
3×1 rep PS
Find Heaviest 1-rep or 3-rep Power Snatch
Prep for 500-m TT
Row 250 m at 70-80 percent effort
Rest 1-2 min.
Perform 500-m TT
Olympic Lift (Weight)
1-rep Max Power Snatch
Speed
Partially Loaded
4 DB Power Snatches
EMOM 12 min.
*Perform 2 on the Right, then 2 on the Left
Speed
500m Row (Time)
Max Effort 500m Row
Partially Loaded
Run 400 m TT