Monday 10/11/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project Explosive Power Session #4

Sled or Plate Push

For max distance and load:

30 sec. on/90 sec. off

6 sets

Squat Prep

1st minute: 10 Back Squats

2nd minute: 8 Front Squats

3rd minute: 6 OH Squats

4th minute: 6 OH Squats

5th minute: 8 OH Squats

6th minute: 10 Back Squats

Workout Prep

Warm-up (No Measure)

Review and Prep the OH Squat

2×7 reps

2×5 reps

2×3 reps

RX: Metcon (Weight)

5 OH Squats @ 60%

EMOM 5 min.

4 OH Squats @ 70%

EMOM 5 min.

Rest 2 min.

2 OH Squats @ 80%

EMOM 5 min.

Rest 2 min.

1 OH Squat @ 90%

EMOM 5 min.

FIT: Metcon (Weight)

5 OH Squats

Every 90 sec. x 4

4 OH Squats

Every 90 sec. x 4

Rest 2 min.

2 OH Squats

Every 90 sec. x 4