Thursday 04/08/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
MB Clean Warm-up
15 MB Deadlifts
30 MB Toe Taps
15 MB Deadlift + Shrug
30 MB Toe Taps
15 MB Front Squats
30 MB Toe Taps
15 MB Hang Cleans (shrug and drop)
30 MB Toe Taps
15 MB Cleans
30 MB Toe Taps
Project Posterior Chain
Workout Prep
Warm-up (No Measure)
Review and Prep the Hang Power Clean
1 x 8 Hang Power Cleans
1 x 6 Hang Power Cleans
2 x 4 Hang Power Cleans
* Use an extra set if needed.
Briefly review the Devil’s Press
6 SA Devil’s Presses (alternating)
2 sets
RX: Metcon (AMRAP – Rounds and Reps)
4 Hang Power Cleans (185/135 lb.)
8 Single DB Devil’s Presses (40/25 lb.)
18 Wall Balls (20/14 lb.)
AMRAP 4 min.
Rest 1 min.
3 rounds
* Project Posterior Chain
FIT: Metcon (AMRAP – Rounds and Reps)
4 Hang Power Cleans
8 Single DB Devil’s Presses
18 Wall Balls
AMRAP 4 min.
Rest 1 min.
3 rounds
* Project Posterior Chain
Partially Loaded
6 DB Hang Power Cleans
8 Single DB Devil’s Presses
12 Single DB Clusters
AMRAP 4 min.
Rest 1 min.
3 rounds
DB for HPCs: Heaviest possible
DB for rest: 40/25 lb.
