Tuesday 11/17/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Warm-up

Complete 1 set of the Shoulder Complex #1.

Barbell/Run Warm-up

With a PVC or empty Barbell:

10 Muscle Snatches

100-m Run

10 Behind-the-neck Snatch-grip Push Presses

100-m Run

10 Overhead Lunges

100-m Run

Workout Prep

Warm-up (No Measure)

Review Squat Snatch

Snatch Pull—Power Snatch—Overhead Squat—Hang Squat Snatch—Squat Snatch

Prep for Workout

3 Muscle-ups (or 1 for athletes who are scaling the reps)

4 Snatches

100-m Run

2-3 sets

Running Amanda (Time)

9-7-5

Squat Snatches (115/75 lb.)

Ring Muscle-ups

400-m Run
Partially Loaded

18-14-10

DB Alt. Single-arm Squat Snatches (50/35 lb.)

Burpees

400-m Run