Saturday 10/10/2020

9
Oct

Saturday 10/10/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

P1: Row 200 m, arms only P2: Air Squats

P1: Row 200 m, arms and hips only P2: Barbell Good Mornings

P1: Row 200 m, legs only P2: Snatch Grip Deadlifts

P1: Row 200 m, regular P2: Behind-the-neck Presses

P1: Row 200 m, regular (perfect technique) P2: Dip, Shrug, High Pull

P1: Row 200 m, regular (talk about using a split time for pacing) P2: Muscle Snatches

Workout Prep

Warm-up (No Measure)

Review the Snatch

High Hang Power—Hang Power—OHS—Hang Squat Snatch

2 sets of 2 Hang Power + 2 Hang Squat Snatches

* Light load

2 sets of 2 Hang Power + 2 Hang Squat Snatches

Metcon (AMRAP – Rounds and Reps)

In Partners:

P1 Rows 500 m

P2 performs AMRAP:

2 Hang Power Snatches (115/75 lb.)

2 Hang Squat Snatches

2 Burpees

Switch

5 rounds EACH
Partially Loaded

Run 400 m

Then, perform 5 rounds of:

2 DB Hang Power Snatches (each side)

2 DB Hang Squat Snatches (each side)

2 Burpees

Repeat 5 times