28
Jun
Tuesday 06/29/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Row 1 min.
10 Plate-segmented Push-ups
10 Burpees onto Plate
Row 1 min. – arms/hips only
50-m Waiter’s Walk with Plate (right)
50-m Waiter’s Walk with Plate (left)
10 Plate Halos
Partner Hanging Stretch
Project Oly – Session #12
Oly Complex #2 – Snatch
Snatch Deadlift – just past the knee
Snach Deadlift – to pockets
Snatch Shrug
High Pull
Muscle Snatch
Power Snatch
Hang Power Snatch
OH Squat
Squat Snatch
Complex with a PVC up to 10 reps.
Workout Prep
Warm-up (No Measure)
With a PVC, perform:
Flagpole Stretch
5 Strict Presses
5 Push Presses
5 Push Jerks
Split Jerk Footwork
With an empty Barbell, perform:
5 Strict Presses
5 Push Presses
5 Behind-the-neck Push Presses
5 Behind-the-neck Split Jerks
5-10 Split Jerk
Split Jerk (3-3-3-3-3-3-3-3)
Partially Loaded
DB Split Jerks
3-5 EMOM 16 min.
* DB load dependent