Sunday 12/12/2021

12
Dec

Sunday 12/12/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Running + Empty Barbell Warm-up

Jog 200 m

10 Up-and-over the Fence

10 Kick-backs

5 Inchworms + Twist + Push-up

10 Muscle Cleans

10 Strict Presses

3 rounds

Workout Prep

Warm-up (No Measure)

Review the Shoulder-to-overhead using the Push Jerk

Push Press (empty Barbell)—Jump + land (hands by side)—Jump + land (hands on shoulder)—Jump Punch land—Push Jerk (empty Bar)

Shoulder-to-overhead loading with:

9 reps with a light load

6 reps with 1st load

6 reps with 2nd load

3 reps with 3rd load

3 reps with 4th load

RX: Metcon (Time)

14 Shoulder-to-overheads

Run 800 m

12 Shoulder-to-overheads

Run 400 m

10 Shoulder-to-overheads

Run 800 m

8 Shoulder-to-overheads

Men: 135-155-185-205 lb.

Women: 95-105-115-135 lb.

FIT: Metcon (Time)

14 Shoulder-to-overheads

Run 600 m

12 Shoulder-to-overheads

Run 400 m

10 Shoulder-to-overheads

Run 600 m

8 Shoulder-to-overheads