10
May
Tuesday 05/11/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
“Simon Says” Game
10 Downward Dog + Cobra
10 Spicy Hip Warm-up at each position
1-2 rounds
Workout Prep
Warm-up (No Measure)
With an empty Barbell, review the Snatch, OH Squat, and SDHP.
500-m Row
5 Snatches + 5 OH Squats
10 Push-ups
5 SDHPs
10 Clapping Push-ups
RX: Metcon (AMRAP – Rounds and Reps)
In 15 min.:
2k Row
In 10 min.:
10 Power Snatches (115/75 lb.)
10 OH Squats
3 rounds
In 5 min.:
10 Clapping Push-ups
10 SDHPs
AMRAP 5 min.
FIT: Metcon (AMRAP – Rounds and Reps)
In 15 min.:
1.5k Row
In 10 min.:
10 Power Snatches
10 OH Squats
3 rounds
In 5 min.:
10 Push-ups
10 SDHPs
AMRAP 5 min.
Partially Loaded
In 15 min.:
1-mile Run
In 10 min.:
10 DB Power Snatches
10 SA DB OH Squats (5 each side)
3 rounds
In 5 min.:
10 Clapping Push-ups
10 SA SDHPs (5 each side)
AMRAP 5 min.
DB: 50/35 lb.
