Wednesday 10/13/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
6 x Burgener DB Complex – 3 per side
1 min. PVC Pass-throughs + Around-the-worlds
1 min. Front-rack PVC Stretch (per arm)
1 min. Partner Hip/Leg Stretch (per leg)
1 min. Pigeon Stretch (per leg)
1 min. Bootstrap Stretch
Workout Prep
Warm-up (No Measure)
Review the Clean and Snatch using the Oly Complexes
8-6-4
Hang Squat Snatches
Squat Snatches
Lateral Burpees over the Bar
Hang Squat Cleans
Squat Cleans
4-2-1
Squat Cleans
Lateral Burpees over the Bar
Hang Squat Cleans
RX: Metcon (Time)
10 Squat Cleans (155/105 lb.)
10 Lateral Burpees over the Barbell
10 Hang Squat Cleans (135/85 lb.)
10 Lateral Burpees over the Barbell
10 Squat Snatches (115/75 lb.)
10 Lateral Burpees over the Barbell
10 Hang Squat Snatches (95/65 lb.)
10 Lateral Burpees over the Barbell
FIT: Metcon (Time)
10 Front Squats
10 Lateral Burpees over the Barbell
10 Hang Power Cleans
10 Lateral Burpees over the Barbell
10 Power Snatches
10 Lateral Burpees over the Barbell
10 Hang Power Snatches
10 Lateral Burpees over the Barbell