Sunday 03/14/2021

14
Mar

Sunday 03/14/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up

The format works as follows: Round 1/Round 2/Round 3

PVC Pass-throughs/PVC Bent-over Twists /Hollow-body Hold with PVC

Kick-backs/Burpees/No-handed Burpees (you will get a good laugh out of these)

Lunges/Reverse Lunges/Jumping Lunges

Pistol Review and Prep

Workout Prep

Warm-up (No Measure)

Review and Prep the Hang Power Snatch

1×8 Hang Power Snatches with empty Barbell

2×6 Hang Power Snatches

1×4 Hang Power Snatches

RX: Metcon (AMRAP – Rounds and Reps)

8 Burpees

8 Hang Power Snatches (115/75 lb.)

8 Alt. Pistols

AMRAP 8 min.

FIT: Metcon (AMRAP – Rounds and Reps)

8 Burpees

8 Hang Power Snatches

8 Reverse Box Lunges

AMRAP 8 min.
Partially Loaded

8 Burpees

8 DB Hang Power Snatches

8 Alt. Pistols

AMRAP 8 min.