Thursday 3/12/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner High Five Game:

(8 min.) Quick Shoulder prep with 10 reps of each:

Shoulder Sequence

Standing ITWYX (with plates)

Internal/External Rotation

Workout Prep

Warm-up (No Measure)

(With empty Barbell)

-Dip Drive

-High Pull

-Hang Muscle Clean

-High Hang Power Clean

-Mid-Thigh Power Clean

Hang Power Clean x 3

5-6 sets.

3 Hang Power Cleans + 10 Wall Balls

Metcon (AMRAP – Reps)

10 min. Window:

3 rep Hang Power Clean Then,

6 Hang Power Cleans (185/125 lb.)

AMRAP Wall Balls (20/14 lb.) in the remainder of 2 min.

5 rounds