Thursday 02/18/2021


Thursday 02/18/2021

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)


DB Lateral Jump-overs


DB Curl to Press (place hands on both sides of the DB)

Perform each movement for 1 min.:

Samson Stretch

Shoulder Shrugs with a Plate

Pulsing Lunges (30 sec. each side)

Plate Steering Wheel

Strict Presses

Workout Prep

Warm-up (No Measure)

Review the Split Jerk with a PVC, then an empty Barbell

Jump Punch Land (arms only)

Push Jerk with PVC

Review the footwork in a Split Jerk

Split Jerk (arms only)

Split Jerk with PVC

Split Jerk with empty Barbell


2×3 Split Jerks

2×1 Split Jerk

Split Jerk (Weight)

1 rep EMOM 10 min.

Split Jerk (50 percent above weight) (AMRAP – Reps)

1 min. on/1 min. off

5 rounds
Partially Loaded

DB Split Jerks

3-5 reps EMOM 10 min.

* DB load dependent.


1 min. on/1 min. off

DB Split Jerk

5 rounds