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