4
Apr
Tuesday 04/06/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Get Warm!
Junkyard Dog Warm-up in partners, 10 reps each
10 PVC Pass-throughs
10 PVC Bent-over Twists
10 reps each partner PVC Complex
Then, individually perform 10 each Cuban Presses + Jefferson Curls
2 rounds
Workout Prep
Warm-up (No Measure)
Review the Power Snatch and how to cycle TNG reps
3 Power Snatches + 3 Burpees over Bar (empty Barbell)
3 Power Snatches + 3 Burpees over Bar (light load)
3 Power Snatches + 3 Burpees over Bar (workout load)
* Rest as needed.
RX: Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
* Project Posterior Chain
FIT: Ingrid (Time)
10 rounds:
3 Snatches
3 Burpees over the Bar
* Project Posterior Chain
Partially Loaded
6 Alt. DB Snatches
3 Burpees over the DB
10 rounds
DB: 50/35 lb.