15
Aug
Monday 08/16/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
In partners with a light MB (8/10/12 lb.)
Chest Passes
Overhead Throws
Behind-the-head Throws
Squat to Throw
Sit-up to Throw
Lying Tosses
Clusters
Leg Prep
10-9-8-7-6-5-4-3-2-1
Lateral Box Step-ups
Workout Prep
Warm-up (No Measure)
Review the DB Thruster as:
Front Squat—Press—Push Press—Thruster
Then
30 Single-unders
10 DB Thrusters
5 Lateral Box Jumps
20 Double-unders
10 DB Thrusters
10 Triple-unders
RX: Metcon (Time)
20 DB Thrusters (50/35 lb.)
40 Lateral Box Jumps (24/20 in.)
20 DB Thrusters
40 Triple-unders
Rest upwards of 5 min.
Find a heavy 5-rep DB Thruster
FIT: Metcon (Time)
20 DB Thrusters
40 Lateral DB Jump-overs
20 DB Thrusters
40 DB Jump-overs
Rest upwards of 5 min.
Find a heavy 5-rep DB Thruster