Wednesday 08/11/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 7 min.:

10 Arm Swings

10 Arm Swings

10 Alternating Spiderman Stretches

10 Air Squats

10 Bent-over Snatch-grip Rows

30 High Knees

30 Butt Kickers

Workout Prep

Warm-up (No Measure)

Perform the PVC Shoulder Complex

Power Snatch—Behind-the-neck Press—OHS Squat—Snatch Balance—Squat—Cycling the Squat Snatch

RX: Squat Snatches (Weight)

5-5-5

FIT: Squat Snatches or Power Snatches (Weight)

5-5-5

RX: Metcon (Weight)

3 Squat Snatches (Use 5-rep load)

EMOM 10 min.

FIT: Metcon (Weight)

3 Squat Snatches or Power Snatches

EMOM 10 min.

Cooldown

Warm-up (No Measure)

Project Recovery Session #5

1 k Row @ 60-70% intensity