3
Jan
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.