Monday 11/15/2021

15
Nov
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Monday 11/15/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

100-m Jog

20 High Knees + Butt-kickers

10 Bird Peckers

5 Inchworms + Downward Dog

3 rounds

10 Ring Rows

5-7 Round-the-worlds

5 Strict Pull-ups or attempts

5 Small Kip Swings

5 Bigger Kip Swings

5 Pull-ups or attempts

2 rounds

Workout Prep

Warm-up (No Measure)

Review and Prep the Power Snatch

Snatch-grip Deadlift—Deadlift Shrug—Deadlift Shrug High Pull—Muscle Snatch—Power Snatch

6 Touch-n-go Power Snatches

4 Touch-n-go Power Snatches

4 Power Snatches

200-m Run

3 Power Snatches

6 Pull-ups

RX: Metcon (Time)

1-mile Run

Then, 3 rounds of:

8 Power Snatches (115/75 lb.)

16 Pull-ups

FIT: Metcon (Time)

1.2k Run

Then, 3 rounds of:

8 Power Snatches

16 Ring Rows