26
Jan
Wednesday 01/27/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 6 min.:
12 Romanian Deadlifts
6 Split-stance T-spine Rotations (per side)
12 Hang Muscle Cleans
6 Inchworms
Hip/Jumping Prep
Work on finding their highest Single-leg Box Jump for both the right and left leg.
Workout Prep
Warm-up (No Measure)
Review Hang Power Cleans
10 reps
Add weight x 7 reps
Add weight x 5 reps
Add weight x 3 reps (2-3 sets here)
Hang Power Clean (3-3-3-3-3)
Metcon (AMRAP – Reps)
Part 2:
Open Prep
Pick a skill:
Strict HSPUs
Strict Toes-to-bars
Strict Ring Muscle-ups
Perform 5-10 reps EMOM 5 min.
Warm-up (No Measure)
Partially Loaded
12 DB Hang Power Cleans
1 min. DB Front-rack Hold
Rest as needed
5-7 rounds
* Use heaviest set possible.