6
Jan
Wednesday 01/06/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Sideways Steps
– Skipping
– Big High Knees
– Bird Peckers
– Air Squats
– Inchworm + Push-up
– Squat to Jumping Jack
– Long Lunge Sequence on the spot
20 sec, Hollow Rock
20 sec. Superman
20 sec. Rest
3 rounds
Workout Prep
Warm-up (No Measure)
Review the Power Clean with an empty barbell
Deadlift – Hang Power Clean – Power Clean
Deadlift
2×5
5-4-3 Power Cleans
Between each set perform:
4 Air Squats + 2 Push-ups
RX: The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Partially Loaded
4 DB Power Cleans
6 Push-Ups
9 Air Squats
AMRAP in 3 minutes
Then Rest 1 minute
Repeat 5 times