Monday 07/13/20

12
Jul
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Monday 07/13/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a MB,16 reps total (8 each):

Chest Throws

OH Throws

Squat + Throws

Granny Throws (Under-legs Throw)

Burpee-to-Ball Throws

10 reps of Hip Flow #1

https://youtu.be/L-E6k49NT6E

10 reps of PVC Complex

https://youtu.be/6afeGrFJ1B8

Workout Prep

Warm-up (No Measure)

3 Hang Squat Snatches

1 Burpee Bar Muscle-up

1 Over-under

EMOM 2 min. for 3 rounds

Metcon (AMRAP – Rounds and Reps)

1-2-3-4-5-6-7-8…..

Burpee Bar Muscle-ups

Hang Squat Snatches (95/65 lb.)

Over-unders

AMRAP 18 min.
Partially Loaded

1-2-3-4-5-6-7-8…..

DB Burpee + Over DB Jumps

SA. DB Hang Squat Snatch (reps each side)

Over-under

AMRAP 18 min.

* There and back = 1 rep for jump