Thusday 01/20/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Junkyard Dog Warm-up

Partner Complex with a PVC or Barbell

First, do a quick review of any of the below movements. Spend 5 min. here.

In “I-go-you-go” fashion, perform:

3 Good Mornings + 3 OH Squats + 3 Power Snatches

Switch

3 rounds of complex each

Then, 100-m Buddy Carry

* Switch at 50 m.

2 rounds

Workout Prep

Warm-up (No Measure)

Prep the Power Snatch

Perform the following:

5 x 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Full Power Snatch

Then, perform:

2 x 5 reps Power Snatch

3 x 3 reps Power Snatch

3 x 1 rep Power Snatch

Find Heaviest 1-rep or 3-rep Power Snatch

Project Double-unders 10k Challenge #9

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-unders

Scaling Options:

Intermediate

10-20-30-40-50-40-30-20-10

Unbroken Double-unders

Beginner

10-20-30-40-50-40-30-20-10

Unbroken Single-unders (attempt at least one Double-under per set)

RX: Olympic Lift (Weight)

1-rep Max Power Snatch

FIT: Metcon (Weight)

Olympic Lift

3-rep Power Snatch