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.