Thursday 11/05/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9

Good Mornings

Push-ups

Jumping Lunges

Review the Push Press and Push Jerk

Using the Barbell Pressing Series (https://youtu.be/75u949W9Fog), call athletes through 10-15 reps of each movement with a PVC or empty Barbell.

Workout Prep

Warm-up (No Measure)

8 Clean & Push Press

6 Clean & Push Press

4 Clean & Push Press

Find a Heavy Push Press

With the expected workout loading, perform:

EMOM 3 min.

5 Unbroken Clean & Jerks

Metcon (Weight)

Find a heavy 1-rep Push Press

Warm-up (No Measure)

Then:

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Warm-up (No Measure)

Partially Loaded

DB Clean & Jerks

21-15-12-9-6

Use the same load for each set.

Rest as needed between sets.