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.