Wednesday 02/16/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Good Mornings

Behind-the-neck Presses

Back Squats

Deadlifts

Bent-over Rows

2 rounds with the PVC

2 rounds with the empty Barbell

Workout Prep

Warm-up (No Measure)

Review the Dip and its modifications

6 Bent-over Barbell Rows

3 Strict Dips

6 Bent-over Barbell Rows

3 Weighted Dips

Project Open Prep Session #8

5 x 5-7 Ring Dips

or

35-40 Ring Dips

RX: Metcon (Weight)

Part 1:

6 Barbell Bent-over Rows

3 Weighted Dips

5 rounds (NFT)

Part 2:

Open Prep

RX: Metcon (AMRAP – Reps)

Part 1:

6 Barbell Bent-over Rows

3 Weighted Dips

5 rounds (NFT)

Part 2:

Open Prep

FIT: Metcon (Weight)

Part 1:

6 Barbell Bent-over Rows

6 Dips

5 rounds (NFT)

Part 2:

Open Prep

FIT: Metcon (AMRAP – Reps)

Part 1:

6 Barbell Bent-over Rows

6 Dips

5 rounds (NFT)

Part 2:

Open Prep