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.
