10
Jul
Sunday 07/11/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
MB Clean Warm-up
10 MB Deadlifts
10 MB Deadlift + Shrug
10 MB Front Squats
10 MB Hang Cleans (Shrug and drop)
10 MB Cleans
Mobility Prep
Hip/Back Stretch
Front-rack Stretch
Frog Stretch
Workout Prep
Warm-up (No Measure)
Review the Squat Clean as:
Dip Shrug—Hang Power Clean—Hang Squat Clean—Deadlift—Squat Clean
perform:
2 x 5 reps
2 x 3 reps
2-3 x 1 rep
RX: Metcon (AMRAP – Reps)
8 Deadlifts
4 Squat Cleans (135/95 lb.)
EMOM 10 min.
FIT: Metcon (AMRAP – Reps)
8 Deadlifts
4 Squat Cleans (or PC)
EMOM 10 min.
Partially Loaded
8 DB Deadlifts
4 DB Squat Cleans (50/35 lb.)
EMOM 10 min.
Cooldown
Warm-up (No Measure)
12-15 reps of Cat and Camel Twerk
Lying Banded Leg Stretches
Supine Pigeon Stretch