Thusday 01/06/2022

6
Jan

Thusday 01/06/2022

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Project 10 K Double-unders Session #2

20 sec. Jumping jacks/10 sec. rest

3 sets

20 sec. Single-unders/10 sec. Rest

3 sets

Tabata Double-unders (20 sec. on/10 sec. off)

8 sets

Scale to attempts or single-unders if needed.

Shoulder Prep

10 Paddling Drills

10 Ring Roll-outs

10 Arm Lifts, each direction

2 rounds

Workout Prep

Warm-up (No Measure)

Prep for Jerk Snatcher

5 Clean + Jerks

5 Snatches

3 rounds

RX: Light #2 – Jerk Snatcher (Time)

30 Clean and Jerks

30 Snatches

95/65 lb.

FIT: Metcon (Time)

Light

“Jerk Snatcher”

20 Power Clean + Jerks

20 Power Snatches

65/45 lb.

Cooldown

Warm-up (No Measure)

10 x Restorative Down Dog into Cobra

Seated Twist (each side)

Child’s Pose – arms outstretched or by sides