Thursday 02/04/2021

2
Feb

Thursday 02/04/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project Accessory Work Session #3 – Midline

6 Strict AbMat Sit-ups

12 Alt. Plank DB Taps

12 Alt. Windmills – no load

1 round

8 Alt. Barbell Landmines

8 Barbell Roll-outs

5 sets

Workout Prep

Warm-up (No Measure)

Review the Bar Muscle-up

Review the Power Snatch

Oly Complex #2 Snatch

RX: Metcon (AMRAP – Reps)

3 Power Snatches (155/115 lb.)

5 Bar Muscle-ups

9 GHD Sit-ups

AMRAP 7 min.

* Work up to heavy PS first.

FIT: Metcon (AMRAP – Reps)

3 Power Snatches

5 Jumping Chest-to-bar Pull-ups

9 AbMat Sit-ups

AMRAP 7 min.

* Work up to heavy PS first.
Partially Loaded

3 DB Power Snatches – each side (50/35 lb.)

5 Single DB Ground-to-overheads *

9 V-ups

AMRAP 10 min.

* Like a Devil’s Press without the burpee.

* Use a heavier DB if you have one.