16
Nov
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