Thursday 07/23/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Arm Circles with Plate– first movement in Shoulder Warm-up #1 https://youtu.be/9-ymOQJ02Lk

Perform 10 in one direction, then pause and hold an Iron Cross for 15+ sec.

Repeat for the other direction

Standing Letters with Plate https://youtu.be/ZSPMD6Wpkio

5 x Lying-down Prone Band Pull https://youtu.be/6eOxAZmtutg – each side

Min 1: Ball Slams (or DB Slams) https://youtu.be/TD533_RgwQU

Min 2: Barbell Landmines https://youtu.be/3cy5W9Qrz7g

Min 3: Floor Back Extensions https://youtu.be/rw5wMk24sBw

Min 4: Barbell Wipers https://youtu.be/gS4X0rD4iUI

Min 5: Rest

2 rounds

Workout Prep

Warm-up (No Measure)

2 Deadlifts + 2 Power Cleans + 2 Jerks

Every 90 sec. for 7.5 min (5 rounds)

Metcon (Time)

Heavy Grace

30 Clean and Jerks (155/105 lb.)

Rest 5 min.

Grace

30 Clean and Jerks (135/95 lb.)
Partially Unloaded

50 DB Clean and Jerks