Saturday 09/25/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In partners with a Rower and an empty Barbell

While P1 Rows for 1 min., P2 performs 1 Deadlift each time P1 Rows 1 cal.

PVC Mobility – 10 reps of each:

Shoulder Rolls – both directions

Jefferson Rolls

Flag Pole Stretch (30 sec.)

Behind-the-neck Presses

OH Squats

Workout Prep

Warm-up (No Measure)

Either with a PVC or the empty Barbell, review the Power Snatch with:

Snatch-grip Deadlift + Pause at the mid-thigh

5 Power Snatches

5 Box Jumps

then Box Jump-overs

2-3 rounds

RX: Metcon (Time)

Row 500 m

Then, perform:

10 Power Snatches (115/75 lb.)

10 Box Jump-overs (24/20 in.)

3 rounds

Row 500 m

FIT: Metcon (Time)

Row 500 m

Then, perform:

10 Power Snatches

10 Step-up-and-overs

3 rounds

Row 500 m

Cooldown

Warm-up (No Measure)

Active Recovery

Row an easy 500 m.

With a PVC, repeat the mobility exercises from the warm-up.