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.

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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.