Monday 09/13/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

PVC Partner Complex

* With a PVC:

6 Good Mornings

6 OH Long Lunges (on the spot)

6 Back Squats

6 Jefferson Curls

6 Cuban Presses

6 Behind-the-neck Snatch-grip Presses

6 Muscle Snatches

2 rounds

* With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Behind-the-neck Presses (Snatch grip)

5 Muscle Snatches

5 Hang Power Snatches

2 rounds

Ankle/Hip Mobility

10 Ankle Rolls

10 Ankle Wall Stretch

10 Spicy Hip Stretch

Workout Prep

Warm-up (No Measure)

Run 200 m at moderate/high intensity

Then,

5 Back Squats

5 Hang Power Snatches

3 rounds

RX: Metcon (Time)

Run 200 m

12 Back Squats (135/95 lb.)

6 Hang Power Snatches

6 rounds

FIT: Metcon (Time)

Run 200 m

12 Back Squats (135/95 lb.)

6 Hang Power Snatches

6 rounds