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.