Monday 07/05/2021

4
Jul

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