Saturday 5/9/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up with 5-10 repship flow #1 (https://youtu.be/L-E6k49NT6E)
Then, have fun with ‘circle running’ drill (turn this into on the spot running!)
Workout Prep
Warm-up (No Measure)
Use clean part of Oly complex (https://youtu.be/J53C51AQV6g)with an empty barbell.
3 Hang power clean + 3 front squats
2 Hang squat clean
1 Power clean
2 rounds
2 Squat clean
2 Power clean
2-3 rounds
Unloaded
10 Alt. Standing high knee raises (no jump yet)
10 Strict sit-ups
2 rounds
6 High Knees
6 Anchored leg raises
2 rounds
Metcon (AMRAP – Reps)
10 DB Squat Clean (50/35 lb.)
Max set unbroken DB Squat Clean
3 rounds
Rest 5 min.
FULLY LOADED
3 Squat Clean (185/125 lb.)
Max set unbroken Power Clean
3 rounds
Rest 5 min.
UNLOADED
25 Fast High Knees
Max set unbroken Anchored Leg Raises (https://youtu.be/55s_BKN8WYk)
3-5 rounds Rest 5 min.
Metcon (AMRAP – Rounds and Reps)
AMRAP DB Power Clean in 5 minutes.
FULLY LOADED
Find your heaviest 3 rep Power Clean in 5 min.
UNLOADED
AMRAP 20 High Knees + 10 Anchored Leg Raises in 5 minutes.
