Saturday 06/26/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with Cindy

AMRAP 5 min. of Cindy: 5 Jumping Pull-ups + 10 Push-ups + 15 Squats

Midline Accessory Work

Alternating Tabata(ish)

20 sec. V-ups + 10 sec. Rest in Hollow position

20 sec. Floor Back Extensions + 10 sec. Rest Superman

5 total rounds

Workout Prep

Warm-up (No Measure)

Review the DB Front Squat and Hang Power Clean

Review the Ring Dip:

Hold Support at Top of Rings

Hold Support at Bottom of Rings

8 Ring Dip Negatives

2 x 6 Ring Dips or Banded Ring Dips or Box Dips

6 Hang Power Cleans

6 DB Front Squats

6 Hang Power Cleans

6 DB Front Squats

6 Hang Power Cleans

RX: Metcon (Time)

6 Ring Dips

6 DB Front Squats (50/35 lb.)

5 rounds

Rest 3 min.

6 Ring Dips

6 Hang Power Cleans (155/115 lb.)

5 rounds

FIT: Metcon (Time)

6 Box Dips

6 DB Front Squats

4 rounds

Rest 3 min.

6 Box Dips

5 Hang Power Cleans

4 rounds
Partially Loaded

9 Hand Release Push-ups

6 DB Hang Power Cleans (50/35 lb.)

5 rounds