Thursday 09/16/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Play Belly/Back/Stand to Get Warm

Project Upper Body Accessory Work Session #7

Swole time

6 x Overhead DB Tricep Extensions

6 x Prone Bench DB Flyes

4-5 sets

Workout Prep

Warm-up (No Measure)

Review and Prep DB movements

Jerks – Press/Push Press/Jerk/Alt. Jerks

Hang Clean—Dip Shrug—Hang Power Clean

Deadlifts

4 Alt. Jerks

6 Hang Power Cleans

9 Deadlifts

2 rounds

RX: Metcon (AMRAP – Rounds)

4 Alt. Single-arm DB Push Jerks (65/45 lb.)

6 DB Hang Power Cleans

9 DB Deadlifts

Perform 1 round every 2 min.

8 rounds

FIT: Metcon (AMRAP – Rounds)

4 Alt. Single-arm DB Push Jerks

6 DB Hang Power Cleans

9 DB Deadlifts

Perform 1 round every 2 min.

8 rounds

Cooldown

Warm-up (No Measure)

Flexi Swimmer Stretch

Partner Tricep/Shoulder Stretch

1-2 min. each