Tuesday 03/08/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

With a Jump Rope:

– Double-foot, single-foot, scissors, Running, etc. Get creative!

Then, Run 400 m.

Shoulder (Muscle-up/HSPU) Prep

P1 performs 10 Round-the-worlds

P2 performs Handstand Hold

P1 performs 4-5 Strict Muscle-up Transitions

P2 performs 4-5 Strict HSPUs or 4-5 Negative HSPU Lowers

P1 performs 4-5 Muscle-ups

P2 performs 4-5 HSPUs

Workout Prep

Warm-up (No Measure)

Review and Prep the Hang Power Snatch

Perform 2-3 rounds of the Snatch Oly Complex

5 Hang Power Snatches

100-m Run

2 rounds

RX: Metcon (AMRAP – Reps)

Every 10 min. perform:

4 Muscle-ups

8 Deficit Handstand Push-ups

12 Hang Power Snatches (95/65 lb.)

Run 800 m

3 rounds

FIT: Metcon (AMRAP – Reps)

Every 10 min. perform:

5 Box Transitional Muscle-ups

10 Pike Push-ups

10 Hang Power Snatches

Run 800 m

3 rounds