Sunday 02/14/2021

14
Feb

Sunday 02/14/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty in Partners

P1: 400-m Row, Bike, or Run

P2: AMRAP Over-unders (Overs are performed as Step-overs)

Switch

P1: 300-m Row, Bike, or Run

P2: AMRAP 15 Air Squats + Warrior Poses in remainder of time (hold each side 5 sec., then switch)

Switch

P1: 200-m Row, Bike, or Run

P2: AMRAP Parallette Pass-throughs

Switch

Review the Back Squat

Workout Prep

Warm-up (No Measure)

Review the Shoulder-to-Overhead (Push Press)

10 Shoulder-to-overheads

10 Back Squats

3 sets

RX: Metcon (AMRAP – Rounds and Reps)

40 Overs

50 Shoulder-to-overheads (115/75 lb.)

40 Parallette Pass-throughs

50 Back Squats

40 Weighted Sit-ups (25/15 lb.) – DB

AMRAP 25 min.

* Overs = Over-unders – unders

FIT: Metcon (AMRAP – Rounds and Reps)

30 Overs

40 Shoulder-to-overheads

30 Parallette Pass-throughs

40 Back Squats

30 Sit-ups

AMRAP 25 min.

* Overs = Over-unders – unders
Partially Loaded

40 Overs

50 DB Shoulder-to-overheads (50/35 lb.)

40 DB Heel Taps

50 DB Back Squats

40 Weighted Sit-ups

AMRAP 25 min.

* Overs = Over-unders – unders