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