Tuesday 07/20/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 m with a MB

10 MB Deadlifts

10 MB Front Squats

10 MB Ground-to-overheads

Workout Prep

Warm-up (No Measure)

With an empty Barbell,

Deadlift—Hang Power Clean—Front Squat—Hang Power Snatch

Then,

3×6 Hang Power Snatches

2×5 Front Squats

2×4 Deadlifts

10 Jumping Pull-ups

10 Kipping Swings

1-min. Handstand Hold

5 Strict Pull-ups

5 Strict Toes-to-bars

5 Strict HSPUs or 5 x Negative Lowers.

5 Chest-to-bar Pull-ups or Pull-ups

5 Toes-to-bars

5 HSPUs

RX: Metcon (Time)

6-5-3-2-1

Hang Power Snatches (135/85lbs)

Chest-to-bar Pull-ups

6-5-4-3-2-1

Front Squats (155/115 lb.)

Toes-to-bars

6-5-4-3-2-1

Deadlifts (225/155 lb.)

Handstand Push-ups

1-mile Run

FIT: Metcon (Time)

6-5-3-2-1

Hang Power Snatches

Chest-to-bar Jumping Pull-ups

6-5-4-3-2-1

Front Squats

Wall-lying Hands-to-toes

6-5-4-3-2-1

Deadlifts

Pike Push-ups

1-mile Run
Partially Loaded

1-mile Run