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
