Tuesday 07/07/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8-10 reps each of PVC Partner Stretches. (https://youtu.be/L2RVlAlTEX8)

‘I-go-you-go’:

5 Db SA Standing High Pull + 5 DB SA Push Press (each side.)

20 DB Toe-Taps (https://youtu.be/ZlyppaOVyhQ)

2-3 rounds each

Workout Prep

Warm-up (No Measure)

Burgener Warm-up (https://youtu.be/26db_f6xyN4) with PVC

Snatch Oly Complex (https://youtu.be/hXUG30dk4wQ)(power version) – Use Barbell here

4 x 5 reps Power Snatches

* Increase load each set.

4-5 min. rest between sets.

Power Snatch (5-3-1 * Optional Finisher)

Partially Loaded

3 DB SA. Deadlift – right

3 DB. Hang Power Snatch – right

3 DB Power Snatch – right

3 DB SA. Deadlift – left

3 DB. Hang Power Snatch – left

3 DB Power Snatch – left

3-5 rounds

Cooldown

Warm-up (No Measure)

10 Power Snatches (95/65 lb.)

30 sec. Rest

3 rounds