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

DB: 50/35 lb.