22
Jun
Wednesday 06/23/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Quick Warm-up
100-m Row
10 KB Deadlifts
10 KB Russian Swings
5 Inchworms + Push-up
AMRAP 5 min.
Workout Prep
Warm-up (No Measure)
Review each movement as:
Dip—Sumo Deadlift
2 x 5 Dips + 5 Sumo Deadlifts
2 x 3 Dips + 5 Sumo Deadlifts
Project Oly – Session #10
CDL+Hang Clean+Jerk Dip+Jerk
1 Clean Deadlift
1 Clean from above knee
3 Jerk Dips
1 Jerk
Chad Briefs the Complex
Sumo Deadlift (5-5-5)
Weighted Dip (5-5-5)
Partially Loaded
DB Suitcase Deadlifts
5 sets each arm to failure
* Use heaviest DB possible
Weighted Bench Dips
5 sets to failure
* Use heaviest DB possible,
rest on hips