Saturday 07/17/2021

16
Jul

Saturday 07/17/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Station Rotations to Warm Up

Assault Bike

Barbell WipersBent-over Barbell Rows

Deadbugs

Air Squats

2 rounds each

Workout Prep

Warm-up (No Measure)

Review Barbell Movements and Clean Complex

1 High Hang Squat Clean + 1 Mid-thigh Squat Clean + 1 Squat Clean + 1 Front Squat

8 Around-the-worlds

8 Hanging Leg Raises

8 Knees-to-elbows or attempts

RX: Metcon (Time)

4 min. Assault Bike

8 Around-the-worlds (4 shoulder/4 leg)

8 Hanging Leg Raises

8 Knees-to-elbows or attempts

4 min. Assault Bike

FIT: Metcon (Time)

4 min. Assault Bike

4 Hang Squat Cleans or Front Squats

6 Power Cleans

8 Sit-ups

4 rounds

4 min. Assault Bike
Partially Loaded

800-m Run

4 DB Squat Cleans (50/35 lb.)

6 DB Power Cleans

16 Ankle Tap and Knee-bent Crunches

4 rounds

800-m Run