Monday 09/06/2021


Monday 09/06/2021

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Get Sweaty with Light DBs

5 Inchworms + Twist

10 Sit-ups

5 Alternating Dumbbell Deadlift Rows

10 DB Hang Muscle Cleans

20 Front-to-back Jumps over DBs

Project Upper Body Accessory Session #3

Swole Time

6 x Overhead DB Tricep Extensions

6 x Prone Bench DB Flyes

4-5 sets

Workout Prep

Warm-up (No Measure)

Review and Prep the Hang Power Clean

Start with 1 min. each side of Front-rack Stretch with PVC.

Review the Hang Power Clean with an empty Barbell or PVC:

Dip Shrug

Hang Muscle Clean

High Hang Power Clean Pull

Full Hang Power Clean

3×5 reps

3×3 reps

RX: Hang Power Clean (5-5-3-3-1-1)

FIT: Hang Power Clean (5-5-5-5-5-5)