Wednesday 12/08/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog

10 reps each, Junkyard Dog warm-up in partners or as an individual with an Over-under set-up.

12 Days of Mobility – Session #4

1 round Short Ninja Flow.

2×5 Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in Handstand Hold

Workout Prep

Warm-up (No Measure)

Review the Power Snatch and How to Cycle Touch-n-Go Reps

3 Hang Power Snatches + 3 Lateral Burpees over the Bar

4 sets

* Rest as needed.

Set 2 should be at third load.

Set 3 should be at second load.

Set 4 should be at starting load.

RX: Metcon (3 Rounds for reps)

8 Lateral Burpees over the Barbell

4 Hang Power Snatches (155/105 lb.)

AMRAP 4 min.

Rest 1 min.

8 Lateral Burpees over the Barbell

6 Hang Power Snatches (135/85 lb.)

AMRAP 4 min.

Rest 1 min.

8 Lateral Burpees over the Barbell

8 Hang Power Snatches (115/75 lb.)

AMRAP 4 min.

FIT: Metcon (3 Rounds for reps)

8 Lateral Burpees over the Barbell

4 Hang Power Snatches

AMRAP 4 min.

Rest 1 min.

8 Lateral Burpees over the Barbell

6 Hang Power Snatches

AMRAP 4 min.

Rest 1 min.

8 Lateral Burpees over the Barbell

8 Hang Power Snatches

AMRAP 4 min.

* Increase load each set