12
Feb
Saturday 02/12/2022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Rowing Prep
4 x 250-m efforts
* P1 rests while P2 Rows.
Workout Prep
Warm-up (No Measure)
Review the Power Snatch
Burgener warm-up quickly, then go into positions: High Hang—Mid-thigh—Deadlift—Full Power Snatch
Project Open Prep Session #6
Barbell cycling
10-15 Power Snatch (95/65lb) unbroken
Rest as needed
3 sets
Go through each round of the loads they will use for their workout and perform:
8-6-4-2-1 reps at each round
RX: Metcon (AMRAP – Reps)
500-m Row
35 Power Snatches (45/35 lb.)
500-m Row
25 Power Snatches (65/45 lb.)
500-m Row
15 Power Snatches (95/65 lb.)
500-m Row
7 Power Snatches (135/85 lb.)
500-m Row
AMRAP Snatches (155/115 lb.)
in 20 min.
FIT: Metcon (AMRAP – Reps)
500-m Row
20 Power Snatches
AMRAP 20 min.