Thursday 03/04/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Push-up Wave Game

5 Inchworms

10 Split Stance T-spine Rotations (5 per side)

30 Mountain Climbers

2 sets

Workout Prep

Warm-up (No Measure)

Review the Power Snatch using Oly Complex #2 Snatch

Deadlift to top of the knee—Deadlift to pockets—Deadlift Shrug—High Pull—Muscle Snatch—Power Snatch

Establish a 3-rep Touch-n-Go Power Snatch

De-load weight to workout load and have athletes perform 12 unbroken Power Snatches.

RX: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

FIT: Randy (Time)

50 Power Snatches
Partially Loaded

50 Alt. DB Power Snatches (50/35 lb.)

Rest 1 min.

30 Alt. DB Power Snatches

Cooldown

Warm-up (No Measure)

Spend 1-2 min. per arm doing some Forearm Barbell Smashing