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