Monday 08/02/2021

1
Aug

Monday 08/02/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up with a Light KB

Set 1

10 Alternating Spiderman Stretch

100-m Run

10 Sit-ups

Set 2

10 Alternating Plane Crash Victim Stretch

100-m Run

10 Push-ups

Set 3

10 Alternating Samson Stretch

100-m Run

10 KB Halos

Set 4

10 KB Good Mornings

100-m Run

10 KB Windmills

Workout Prep

Warm-up (No Measure)

Review the Hang Power Clean as a group with an empty Barbell

Dip Shrug—Hang Muscle Clean—Hang Power Clean

Run 100 m

10 Walking Lunges

10 Single-arm KB Presses (5 each side)

5 Hang Power Cleans

Run 100 m

10 Single-arm KB Walking Lunges

10 Single-arm KB Push Presses

5 Hang Power Cleans

RX: Metcon (AMRAP – Rounds and Reps)

400-m Run

12 Single-arm KB Walking Lunges (16/12 kg)

12 Single-arm KB Push Presses

12 Hang Power Cleans (95/65 lb.)

AMRAP 24 min.

FIT: Metcon (AMRAP – Rounds and Reps)

400-m Run

12 Single-arm KB Walking Lunges

12 Single-arm KB Push Presses

12 Hang Power Cleans

AMRAP 24 min.