Tuesday 08/17/2021

16
Aug

Tuesday 08/17/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastics Complex to Warm Up

10-20 Arm Circle Sequence

10-20 Seated Shoulder Extension Stretch

5 Hanging Core Sequence 1

20 Arch Rocks

2 sets

Workout Prep

Warm-up (No Measure)

Prep for Snatches

Perform this variation of the Burgener Warm-up

Throwback of Coach B coaching Pat the B Warm-up!

3×5 reps

1×3 reps

5 Negative HSPU Lowers

5 Ring Rows

3 Squat Snatches

5 Strict HSPUs done

5 Ring Rows

3 Squat Snatches

5 HSPUs done

RX: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Squat Snatches (155/105 lb.)

Plate Handstand Push-ups

Inverted Ring Rows

FIT: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Snatches

Pike Push-ups

Ring Rows

Cooldown

Warm-up (No Measure)

Project Recovery Session #7 * Time permitting

3 min. Active Rowing – around 50-60% intensity

25 GHD Back Extensions

2 Sets – NFT