Saturday 04/17/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Single-leg DB Deadlifts, each leg

7 Downward Dog to Cobra and back

9 SA DB Swings, each arm

AMRAP 5 min.

Review the SA DB Push Jerk

2×8 SA Alt. DB Push Jerks

Workout Prep

Warm-up (No Measure)

Review the Deadlift and work up to a heavy 200-m Farmers Carry

1×10 Deadlifts

3×5 Deadlifts

* Between each set, perform a 200-m Farmers Carry.

* Increase load on the Deadlift and Farmers Carry.

* Rest as needed

Farmer Carry (Weight)

200-m

RX: Metcon (Time)

14 Deadlifts (275/185 lb.)

18 SA Alt. DB Push Jerks (40/25 lb.)

3 rounds

Then, perform:

400-m Farmers Carry (use 80 percent of heavy load)

FIT: Metcon (Time)

12 Deadlifts

14 SA Alt. DB Push Jerks

3 rounds

Then, perform:

400-m Farmers Carry (use 80 percent of heavy load)
Partially Loaded

20 DB Deadlifts

15 SA Alt. DB Push Jerks

3 rounds

Then, perform:

400-m Farmers Carry (use 80 percent of heavy load)