Monday 08/03/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5-10 reps of Hip/Shoulder Flow #3

Then, perform:

10 Jumping Pull-ups

10 Good Mornings to a Squat (https://youtu.be/39tFBLwX1PY)

2 rounds

Pull-up

Baseline Test

1. Max Pull-up Test (Strict)

2. 3 x 50% of Max Reps Strict Pull-ups (unbroken)

– Rest between sets as needed.

Midline Madness

Baseline Test

1. Max Sit-up Test (Strict)

2. 3 x 50% of Max Reps Strict Sit-ups (unbroken)

– Rest between sets as needed.

Workout Prep

Warm-up (No Measure)

250-m Row

4 Power Snatches – use workout load

2 Lateral Burpees over the Barbell

2 rounds

Metcon (AMRAP – Reps)

5 min. Row for Meters

4 min. Power Snatches (75/55 lb.)

3 min. Lateral Burpees over the Bar

* Project Pull-up/Midline Madness
Partially Loaded

5 min. Shuttle Sprints (20 m)

4 min. Alt. Db Power Snatches (50/35 lb.)

3 min. Lateral Burpees over the Db.