Saturday 07/25/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Group 1: Row for 5 min.

Minute 1: Easy Pace (60% of max)

Minutes 2 and 3: Moderate Pace (70%)

Minutes 4 and 5: Moderate-Fast Pace (80%)

Group 2:

4 x 10-m 3-Point Shuttles (every 10 m, you touch the ground with your hand; there and back 2 times)

20-m Bear Crawl

5 OH Squats with PVC

AMRAP 5 min.

Workout Prep

Warm-up (No Measure)

Spend some time working different positions.

Start top down: High Hang—Mid-thigh Hang—Full Power Snatch

10 Power Snatches – second-set load

5 Power Snatches – third-set load

Metcon (Time)

Between Min. 0-5, complete:

500-m Row

20 Power Snatches (65/45 lb.)

15 x Shuttle Run (20 m)

Between Min. 5-10, complete:

500-m Row

15 Power Snatches (75/55 lb.)

20 x Shuttle Run (20 m)

Between Min. 10-15, complete:

500-m Row

10 Power Snatches (95/65 lb.)

25 x Shuttle Run (20 m)
Partially Unloaded

Perform every 5 min, for 3 rounds

60 DB Good-mornings

30 DB Power Snatch – 15 each side

15 x Shuttle Run (20 m )

Cooldown

Warm-up (No Measure)

1 min. Dynamic Flexi Swimmer Stretch https://youtu.be/eGYMsPWnWBo

1 min. Alt. Under-the-body Stretch

https://youtu.be/DFFnlbPB0tM

10 reps Down Dog to Cobra https://youtu.be/RKuuNkajc40