18
Feb
Thursday 02/18/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
30-20-10
DB Lateral Jump-overs
15-10-5
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
EMOM
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.
Then,
1 min. on/1 min. off
DB Split Jerk
5 rounds