Tuesday 09/22/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

15 PVC Pass-throughs

10 Air Squats

5 Burpees

AMRAP 5 min

Then, review the movements below.

In “I-go, you-go” fashion with a PVC or Barbell, perform:

5 rounds each of the following complex

3 Good Mornings + 3 Behind-the-neck Presses + 3 Front Squats

Workout Prep

Warm-up (No Measure)

With an empty Barbell or PVC, review the Hang Power Snatch as:

Snatch-grip Deadlift (pause at top of the knee)—Hang Muscle Snatch—Hang Power Snatch

Review the Cluster as:

Power Clean—Front Squat—Squat Clean—Push Press—Thruster—Cluster

Barbell Cluster and Thruster (https://youtu.be/Z2_S2jupSYU)

Then, perform:

2 x 4 Clusters + 4 Hang Power Snatches

3 x 2 Clusters (singles) + 2 Hang Power Snatches

* Add load each set. The final set should be at the workout load.

Metcon (Time)

8-6-4-2

Clusters (155/105 lb.)

Hang Power Snatches
Partially Loaded

16-12-8-4

DB Clusters (50/35 lb.)

DB Hang Power Snatches – each side