WOD

26
Mar

Wednesday

Silver Creek Crossfit – CrossFit ALL: Metcon (Time) 400-m Run 500-m Row Rest 4 min. 200-m Run 250-m Row Rest 2 min. 3 rounds
25
Mar

Tuesday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 6 Front-Rack Lunges (155/105 lb.) 6 Jerks 5 rounds FIT: Metcon (Time) 6 Front-Rack Lunges 6 Jerks...
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24
Mar

Monday

Silver Creek Crossfit – CrossFit ALL: Snatch Balance (5×1) RX: Metcon (Weight) Snatch Complex 1 Hang Squat Snatch 1 Mid-Thigh Squat Snatch 1 Full Squat...
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21
Mar

Friday

Silver Creek Crossfit – Sports Performance Hang Snatch (4×3) Metcon (AMRAP – Reps) 1 min at each station x3 Row cals BB curls KBS Sprinter...
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20
Mar

Thursday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) Partner Workout 8 x Shuttle Runs (20 m) 8 Thrusters (115/75 lb.) 8 Burpees 8 rounds (each...
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20
Mar

Thursday

Silver Creek Crossfit – Sports Performance Front Squat (4×4) Bench Press (4×4) Metcon (AMRAP – Reps) 4 x 2min 14 DB lunges 4 20m shuttles...
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20
Mar

Friday 19.5

Silver Creek Crossfit – CrossFit Metcon (Time) 33-27-21-15-9 reps for time of: Thrusters (95/65) Chest-to-bar pull-ups Time cap: 20 minutes
19
Mar

Wednesday

Silver Creek Crossfit – CrossFit Metcon (Time) Partner Running “DT” 5 rounds (each) 12 deadlifts (155/105) 9 hang cleans 6 shoulder 2 overhead 200m run...
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