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