Wednesday 06/23/2021

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