Saturday 02/26/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play “Zip-Zap-Zop”

Foot and Ankle Prep

Spend 30 sec. – 1 min. in each position.

Workout Prep

Warm-up (No Measure)

Prep for Running – Relays in Partners

400 m (70 percent) – 200 m (80 percent) – 100 m (90 percent)

Prep for the Clean + Jerks

Dip Drive—Shrug—Hang Power Clean—Front Squat—Hang Squat Clean—Full Squat Clean

Press—Push Press—Push Jerk—Split Jerk

Perform Squat Clean + Jerks

2 x 5 reps – break up as needed

3 x 3 reps – do these unbroken

RX: Metcon (Weight)

In partners:

While P1 Runs 400 m,

P2 needs to perform 3 heavy

Squat Clean + Jerks (unbroken)

during that time

Switch for AMRAP 15 min.

FIT: Metcon (Weight)

In partners:

While P1 Runs 400 m,

P2 needs to perform 3 heavy

Power Clean + Jerks (unbroken)

during that time

Switch for AMRAP 15 min.