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