Wednesday 06/30/2021

29
Jun

Wednesday 06/30/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up in Pairs

60-cal. Row

20 Partner High-five Push-ups

60 sec. Dip Support on Rings

60 Jumping Pull-ups

Stretch Sequence

10 Sit-up to Pike

10 Sit-up to Straddle

15-20 sec. Plane Crash Victim

1-2 rounds

Workout Prep

Warm-up (No Measure)

Review the DB Snatch as needed,

6-8 Alt. DB Snatches

5-7 False-grip Ring Pull-ups OR 10 False-grip Ring Rows (for practice)

6-8 Heavier Alt. DB Snatches

5-7 Ring Dips OR Dip Negative practice

6-8 Heavier Alt. DB Snatches

1-3 MUs OR MU Transition practice

RX: Metcon (Time)

AGOQ #1

For time:

100 Dumbbell Snatches

80-cal. Row

60 Bar-facing Burpees

40 Muscle-ups

Men use 50-lb. DB

Women use 35-lb. DB

FIT: Metcon (Time)

20 Dumbbell Snatches

10-cal. Row

10 Bar-facing Burpees

10 Jumping Pull-ups

5 rounds
Partially Loaded

For time:

100 Dumbbell Snatches

1,000-m Run

60 Burpees over DB

40 SA Devil’s Presses

Men use 50-lb. DB

Women use 35-lb. DB

Cooldown

Warm-up (No Measure)

1+ min. each side KB Groin Stretch

1+ min. each side KB Hip Mash

1+ min. Lying Overhead DB Reach