Wednesday 07/21/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up with a Single Dumbbell (20/15/10 lb.)

20 Mountain Climbers

10 DB Walking Lunges (hold DB anyhow)

10 DB Presses

30 Mountain Climbers

10 DB Single-leg Deadlifts

10 DB Single-arm Push Presses

40 Mountain Climbers

More Hip/Shoulder Prep

Wall-facing Stretch + 10 Forward/Backward Arm Swings

Alt. Warrior Stretch

Alt. Dynamic Pigeon Pose

Workout Prep

Warm-up (No Measure)

Front Squats

Clean Deadlift—Dip Shrug—Hang Muscle Clean—Hang Clean

Press—Push Press—Push Jerk—Split Jerk

2 Hang Cleans + 2 Jerks + 2 Clean + Jerks

2 rounds

Perform Part 1

3 Clean + Jerks

3-5 rounds

Perform Part 2

2 Hang Cleans + 2 Jerks + 2 Clean + Jerks

2 rounds

RX: Metcon (Weight)

Find a heavy 3-rep Power Clean + Jerk

FIT: Metcon (Weight)

Find a heavy 3-rep Clean + Jerk
Partially Loaded

Find a heavy 3-rep DB Power Clean + Jerk

RX: Metcon (AMRAP – Rounds and Reps)

2 Hang Power Cleans

2 Jerks

2 Clean + Jerks

AMRAP 9 min.

* Use 85 percent of their 3-rep Clean + Jerk

FIT: Metcon (AMRAP – Rounds and Reps)

2 Hang Power Cleans

2 Jerks

2 Clean + Jerks

AMRAP 9 min.
Partially Loaded

2 DB Hang Power Cleans

2 DB Jerks

2 DB Clean + Jerks

AMRAP 9 min.

* DB (50/35 lb.)