Thursday 06/10/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

PVC and Barbell Complex to Warm Up

Good Mornings

Behind-the-neck Presses

Snatch-grip Deadlifts

Hang Muscle Snatches

Power Snatches

2-3 rounds

with an empty Barbell, perform 5 reps of each:

Deadlifts

Muscle Snatches

Hang Power Snatches

Power Snatches

2-3 rounds

Project Oly

Workout Prep

Warm-up (No Measure)

20 sec. Shuttle Runs

20 sec. Rest

20 sec. Power Snatches (without stopping)

20 sec. Rest

20 sec. Lateral Barbell Jump-overs

2 min. Rest – use this time to add some load to the Barbell

2 rounds

RX: Metcon (AMRAP – Reps)

4 min.: Shuttle Runs

3 min.: Power Snatches (65/45 lb.)

2 min.: Lateral Barbell Jump-overs

1 min.: Deadlifts

2 min.: Lateral Barbell Jump-overs

3 min.: Power Snatches

4 min.: Shuttle Runs

FIT: Metcon (AMRAP – Reps)

4 min.: Shuttle Runs

3 min.: Power Snatches

2 min.: Lateral Barbell Jump-overs

1 min.: Deadlifts

2 min.: Lateral Barbell Jump-overs

3 min.: Power Snatches

4 min.: Shuttle Runs
Partially Loaded

4 min.: Shuttle Runs

3 min.: Alt. DB Power Snatches (35/20 lb.)

2 min.: Lateral DB Jump-overs

1 min.: DB Deadlifts

2 min.: Lateral DB Jump-overs

3 min.: Alt. DB Power Snatches

4 min.: Shuttle Runs