Sunday 12/19/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Jog 400 m. While they do this, make them interact with each other somehow.
Team Zig Zag Drill with Plates
Workout Prep
Warm-up (No Measure)
Review Complex Movements with a PVC
Snatch Deadlift—Hang Power Snatch—OH Squat—Full Squat Snatch + OH Lunge
1 Squat Snatch + 2 OH Lunges (“I-go-you-go” style)
EMOM 6 min.
RX: Metcon (AMRAP – Rounds and Reps)
3 Squat Snatches (95/65 lb.)
6 OH Lunges
Each person alternates
and does 1 round each in an
“I-go-you-go” fashion
After every 8 total rounds, they both Run 400 m together
AMRAP 25 min.
()
FIT: Metcon (AMRAP – Rounds and Reps)
3 Power Snatches
6 OH Lunges
Each person alternates
and does 1 round each in an
“I-go-you-go” fashion
After every 8 total rounds, they both Run 400 m together
AMRAP 25 min.
Cooldown
Warm-up (No Measure)
Partner Back Bridges. Help each other get into good positions. Perform 6 x 10-sec. Holds each. One person does all 6 efforts first, then they switch. Rest 5-10 sec. between efforts.