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
6-5-4-3-2-1
Alt. DB Hang Power Snatches (50/35 lb.)
DB Hang Cleans
6-5-4-3-2-1
DB Front Squats (50/35 lb.)
Wall-lying Hands-to-toes
6-5-4-3-2-1
DB Deadlifts (50/35 lb.)
Handstand Push-ups
1-mile Run