Monday 07/06/20

4
Jul

Monday 07/06/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1-2 rounds as a group with an empty barbell or PVC:

2 Front Squats

2 Squat Cleans

2 Push Presses

2 Push Jerks

3 Wall Climbs (https://youtu.be/UlIzMa6Eiz8) + 15-sec. Hold at the top of the Climb

EMOM 3 min.

5-6 Strict HSPUs

EMOM 3 min.

Workout Prep

Warm-up (No Measure)

5 Strict Pull-ups + 5 Strict Toes-to-bars + 5-sec. pause with legs at the top position

5 Pull-ups + 5 Kipping Toes-to-bars

5 Kipping HSPUs

Metcon (AMRAP – Reps)

2 min. Squat Cleans (115/75 lb.)

2 min. Ring Pull-ups

2 min. Jerks

2 min. Handstand Push-ups

2 min. Squat Clean and Jerks

2 min. Ring Toes-to-rings
Partially Unloaded

2 min. DB Squat Cleans

2 min. DB Bent-over row (1 min. each side)

2 min. DB Jerk

2 min. Handstand Push-up

2 min. DB Squat Clean and Jerk

2 min. V-ups