Wednesday 03232022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Quick Partner Warm-up

Run 400 m together with a PVC

At 100 m, in “I-go-you-go” fashion, quickly perform:

10 Overhead Squats

At 200 m, perform:

10 Hang Power Snatches

At 300 m, perform:

10 Snatch-grip Deadlifts

Partner PVC Complex.

In “I-go-you-go” fashion, perform:

2 x 30-sec. Handstand Hold – 30-sec. rest

* Make the second Hold a little harder – face the Wall, freestanding, etc.

2 x 15 sec. of Shoulder Shrugs while in Handstand Hold – 15-sec. rest

2 x 30 sec. of Slow Negative Lowers – 30-sec. rest

Workout Prep

Warm-up (No Measure)

Review Snatch/OH Squat with a PVC (if needed) or an empty Barbell

Work these positions:

OH Squat—Sots Press—Snatch Balance—Hang Power Snatch—Hang Squat Snatch

2 x 3 Hang Squat Snatches + 4 OH Squats

5 Kipping HSPUs between each set

2 x 2 Hang Squat Snatches + 3 OH Squats

4 HSPUs between each set

RX: Metcon (Time)

3 Hang Squat Snatches (135/95 lb.)

6 OH Squats

9 Handstand Push-ups

5 rounds

FIT: Metcon (Time)

3 Hang Power Snatches

6 OH Squats

9 Seated DB Presses

5 rounds