Wednesday 01/06/2021

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