Saturday 04/02/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up in Partners

P1: Row 250 m (steady pace)

P2: Inchworms

Switch

P1: Row 250 m (moderate pace)

P2: Good Mornings

Switch

P1: Row 250 m (hard pace)

P2: Push-ups (break every 3-5 reps)

Switch

Review the Clapping Push-up

Workout Prep

Warm-up (No Measure)

Review and prep the KB Swing and KB Snatch

KB Snatch tips and progression

10 KB Swings

10 Jumping Pull-ups

10 KB Snatches

RX: Metcon (AMRAP – Rounds and Reps)

60 KB Swings (16/12 kg)

50 Push-ups

40 Jumping Pull-ups

30 KB Snatches

20 Clapping Push-ups

AMRAP 30 min.

FIT: Metcon (AMRAP – Rounds and Reps)

50 Russian KB Swings

40 Push-ups

30 Jumping Pull-ups

20 KB Swings

10 Push-ups

500-m Row

AMRAP 30 min.