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.