Thursday 01/21/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

12-10-8-6-4-2

Renegade Row Knee-to-chest

Kneel-to-jump land

10 Warrior Pose

10 PVC Pass-throughs

10 Cuban Presses

10 PVC Bent-over Twist

10 Snatch-grip Deadlifts

2 rounds

Workout Prep

Warm-up (No Measure)

Review the 3-position Squat Snatch and Squat Snatch

RX: Metcon (Weight)

3-position Squat Snatch

* Work up to a heavy load.

Then, find a heavy 1-rep Squat Snatch

FIT: Metcon (Weight)

3-position Squat Snatch

* Work up to a heavy load.

Then, find a heavy 1-rep Squat Snatch

* Modify to Power Snatch.
Partially Loaded

3-position Single-arm DB Squat Snatch

5 reps each side

5-7 sets