10
Oct
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