Tuesday 06/01/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project Oly – Session #1

Oly Complex #1 – Clean and Jerk

Clean Deadlift – just past the knee

Clean Deadlift – to pockets

Clean Shrug

High Pull

Power Clean

Squat Clean

Dip Hold

Dip Drive Push Press Hold Overhead

Push Jerk

Split Jerk

* 3 reps = 10 reps.

Review and Set Up Over-under Station

5 Step-overs + Bear Crawl around Box

5 Step-overs + Under

5 Over-unders

Workout Prep

Warm-up (No Measure)

Review and Prep the Deadlift and Deadlift Hold

3 Deadlifts + 15-sec. Hold (unbroken)

4-5 sets

* Rest as needed.

RX: Metcon (AMRAP – Rounds and Reps)

3 Deadlifts (275/185 lb.)

30-sec. Hold at top of Deadlift

6 Over-unders

9 MB Cleans (20/14 lb.)

AMRAP 15 min.

FIT: Metcon (AMRAP – Rounds and Reps)

3 Deadlifts

30-sec. Hold at top of Deadlift

6 Over-unders

9 MB Cleans

AMRAP 15 min.
Partially Loaded

9 DB Deadlifts (50/35 lb.)

30-sec. Hold at top of Deadlift

6 Lateral Burpees Over DB

9 MB Cleans (20/14 lb.)

AMRAP 15 min.

Cooldown

Warm-up (No Measure)

10 Pike to Sit-up

10 Pike to Straddle