Sunday 01/03/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400 m

Every 100 m, perform:

10 MB Front Squats

10 MB Ground to Overhead

10 MB Push Press

Workout Prep

Warm-up (No Measure)

Review and Hang Squat Snatch

With PVC, Barbell, Light load.

Metcon (Weight)

3 Hang Squat Snatch

RX: Metcon (AMRAP – Rounds and Reps)

In Partners:

While Partner 1 Runs 400 m

Partner 2 needs to perform 3 heavy

Hang Squat Snatch (unbroken)

during that time.

Switch for AMRAP 20 min.
Partially Loaded

Run 400 m

15 SA Alt. DB Squat Snatch (50/35 lb.)

AMRAP 20 min.