Wednesday 08/12/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
(5-10 reps of each)
PVC Complex (https://youtu.be/6afeGrFJ1B8)
Cuban Presses (https://youtu.be/a_HaDGJOly0)
Jefferson Curls (https://youtu.be/C-N_8sMYP2A)
Flag Pole Stretch (https://youtu.be/0RFxLgdCG34)
Workout Prep
Warm-up (No Measure)
A mini Complex with the PVC a few times:
1 x High Hang Power Snatch
1 x Mid-Thigh Power Snatch
1 x Full Power Snatch
1-2 more rounds of the Complex with an empty Barbell.
Repeat Complex 3 more times (add weight each time)
Rest as needed
Then, have them work up to their starting weight of 5 reps (just Power Snatch this time). It should take 3-5 sets to get there.
Pull-up
10 Inverted Ring Rows
Every 90 seconds for 7.5 min (5 sets)
Midline Madness
8-10 Anchored Leg Raises (use dumbbells)
Every 90 seconds for 7.5 min (5 sets)
Power Snatch (5-5-5-5-5)
* Optional Finisher *
Project Pull-up/Midline Madness
Warm-up (No Measure)
Partially Loaded
3-Position Power Complex
3 High Hang Db Snatch
3 Mid Thigh Db Snatch
3 Db Snatch
1 Set on the right side, 1 set on the left side.
Rest