Saturday 02/05/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Take a 400-m Jog as a group to get some blood flowing. Or, for colder climates, stay indoors and do some Jumping Jack drills.

Junkyard Dog.

Partner Mobility

Partner PVC Stretches – 10 reps each

Workout Prep

Warm-up (No Measure)

Review the Hang Power Snatch as a group with a PVC

Hang Power Snatch:

Dip Drive—High Pull—High Hang Power Snatch—Mid-Thigh Hang Power Snatch

6 Hang Power Snatches + 6 GHDs to parallel

6 Hang Power Snatches + 6 GHDs below parallel

6 Hang Power Snatches + 6 GHDs to ground

RX: Metcon (AMRAP – Rounds)

3, 6, 9, 12…

Hang Power Snatches (115/75 lb.)

GHD Sit-ups

As far as possible in 12 min.

FIT: Metcon (AMRAP – Rounds)

3, 6, 9, 12…

Hang Power Snatches

Sit-ups

As far as possible in 12 min.

Cooldown

Warm-up (No Measure)

Downward Dog + Cobra

Calf/Hamstring Mashing with a Barbell