Wednesday 6/3/20 – Silver Creek CrossFit

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

In partners, alternate 30 sec. on/30 sec. off of:

Round 1: Burpees

Round 2: Lying Ball Throws

Round 3: Sit-ups

Round 4: Ball Throws

* Partner 1 works while Partner 2 rests, then they switch.

While Partner 1 performs 10 Thoracic Rotations (BPS),

Partner 2 holds a Hollow Rock

Switch

Then, perform 10 Partner Wall Slides

Workout Prep

Warm-up (No Measure)

Part 1 Bench Press:

10 reps with an empty barbell

8 reps – add load

6 reps – add load

6 reps – add load

Part 2

4 Clapping Push-ups

4 MB Sit-ups

Metcon (Weight)

Max Set Bench Press (70 percent of 1RM)

Rest 2 min.

Max Set Bench Press (60 percent of 1RM)

Rest 2 min.

Max Set Bench Press (50 percent of 1RM)

Rest 2 min.

2 rounds
PARTIALLY LOADED

800 m run

50 DB Swing unbroken

Rest remainder of 8 min.

600 m run

40 DB Swing unbroken

Rest remainder of 6 min.

400 m run

30 DB Swing unbroken

Rest remainder of 4 min.

200 m run

20 DB Swing unbroken

UNLOADED

800 m run

50 Deadlift jumps

Rest remainder of 8 min.

600 m run

40 Deadlift jumps

Rest remainder of 6 min.

400 m run

30 Deadlift jumps