Saturday 02/13/2021

13
Feb

Saturday 02/13/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

40 Kick-backs

20 Jumping Jacks

20 Crazy Finnish Drills

5 Inchworms + 5 Push-ups each Inchworm descent

Hip and Shoulder Prep (use a moderate DB)

8-6-4-2-1

Single-leg Deadlifts with DB (each side)

Bent-over DB Rows (each side)

Workout Prep

Warm-up (No Measure)

Quickly Review Deadlifts and Cleans with an Empty Barbell

8-6-4-2-1

Deadlifts

Bench Presses (review first)

Cleans

RX: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

FIT: Linda (Time)

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlifts

Bench Presses

Cleans
Partially Loaded

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

DB Deadlifts

DB Floor Presses or Seated Strict Presses

DB Squat Cleans

* Use heaviest set of Dumbbells.

* Double reps if needed.