Tuesday 02/16/2021

16
Feb

Tuesday 02/16/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 x Internal and External Shoulder Rotations

2 x 20-sec. Wall-facing 90 Degree Handstand Hold

10 x Wall Squats (3 sec. down, 1 sec. Hold, 3 sec. up)

2 x 20-sec. Kick-up + Handstand Hold

2 rounds

Review the HSPU

4 Negative

6-8 Strict HSPUs

6-8 Kipping HSPUs

4 Kipping Plate HSPUs

2 rounds

Workout Prep

Warm-up (No Measure)

Review the Hang Power Clean and OH Squat

6 OH Squats

6 Hang Power Cleans

4 sets

RX: Metcon (Time)

21-15-9

OH Squats (155/105 lb.)

Hang Power Cleans

Plate HSPUs

FIT: Metcon (Time)

21-15-9

OH Squats

Hang Power Cleans

DB Pike HSPUs
Partially Loaded

21-15-9

DB SA OH Squats – switch as needed

DB Hang Power Cleans

DB HSPUs

* Use heaviest possible DB.

* Adjust reps for DB load for either OH Squat or HPC.