30
Mar
Thursday 03312022
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
6 Goblet Squats – use light load
6 Split Squat Good Mornings – use load
6 Single-arm Russian Swings (each arm)
100-m Run (no KB)
AMRAP 6-7 min.
Workout Prep
Warm-up (No Measure)
Review and Prep the Back Squat and Deadlift
Superset the Back Squat and Deadlift:
2 x 5 reps
3 x 3 reps
3 x 1 rep
RX: Power Death (AMRAP – Rounds and Reps)
1 Back Squat (275/185 lb.)
1 Deadlift (315/205 lb.)
* Add one rep of each
every round.
AMRAP 10 min.
FIT: Power Death (AMRAP – Rounds and Reps)
1 Back Squat
1 Deadlift
* Add one rep of each
every round.
AMRAP 10 min.
Cooldown
Warm-up (No Measure)
Easy Row for 5 min. or Walk 200 m.