Sunday 06/13/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl (down and back) + 10 DB Deadlifts

Crab Walk (down and back) + 10 DB Goblet Squats

Bear Crawl (down and back) + 10 DB Around-the-worlds

Crab Walk (down and back) + 10 DB Slams

Dynamic Mobilizing

Hip Opener Drill #2

Workout Prep

Warm-up (No Measure)

Project Oly – Session #5

Clean Complex – Technical Timing

1 Power clean w/pause Above Knee

1 clean w/pause Above Knee

1 clean

Chad Briefs the Complex

Prep for the Workout

3 Hang Power Cleans + 3 Front Squats

2 Hang Squat Cleans

3 TNG Power Cleans

3-4 sets

RX: Metcon (AMRAP – Reps)

3 Hang Squat Cleans (185/125 lb.)

Max-set Power Cleans

3 rounds

Rest 5 min.

RX: Metcon (Weight)

Find your heaviest 3-rep Power Clean in 5 min.

FIT: Metcon (AMRAP – Reps)

3 Hang Squat Cleans or 3 x Power Clean + Front Squat

Max-set Power Cleans

3 rounds

Rest 5 min.

FIT: Metcon (Weight)

Find your heaviest 3-rep Power Clean in 5 min.
Partially Loaded

EMOM 5 min.:

6 DB Power Cleans

* Use heaviest DBs possible