4
Jul
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