16
Oct
Sunday 10/17/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata Warm-up
Air Bike
Crazy Finnish Exercise
Dynamic Mobility
10 reps of Floor Sequence
Workout Prep
Warm-up (No Measure)
Review and Prep the Power Snatch
3-position Hang Power Snatch (High Hang, Mid-thigh, Above the Knee)
Full Power Snatch
3 x 3-position Hang Power Snatch + 3 Full Snatches
Metcon (AMRAP – Reps)
Air Bike
AMCAP 3 min.
Burpees
AMRAP 2 min.
Power Snatches (65/45 lb.)
AMRAP 1 min.
2 rounds
Metcon (AMRAP – Reps)
Air Bike
AMCAP 3 min.
Burpees
AMRAP 2 min.
Power Snatches
AMRAP 1 min.
2 rounds
Cooldown
Warm-up (No Measure)
Air Bike/Row
Quad Lifts
Basic Seated Hamstring Stretch