Tuesday 08/04/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
(10+ min.) Dynamic Warm-up (in Partners)
1 round of Junkyard Dog (https://youtu.be/-nEX9A3TsDM), each (10 reps of each movement)
Then, Wheelbarrow the length of the gym, followed by some Distracted Wheelbarrow Drill (https://youtu.be/AJvaibU1iyk) (per person)
1 round of Junkyard Dog, each
* Social Distancing Warm-up option
5 Down-dog to Cobra (https://youtu.be/RKuuNkajc40)
5 Up and Over the Fence plus Low Lateral Lunge (https://youtu.be/yx-8IgAabg4)
5 Lateral Jumps (use an object, or pretend)
10 Plank Shoulder Taps (https://youtu.be/a3zH2d2Hb7o)
2-3 rounds
Workout Prep
Warm-up (No Measure)
Clean and Jerk Review (use Oly complex (https://youtu.be/J53C51AQV6g) #1)
2 x 5 reps Clean and Jerks
3 x 3 reps Clean and Jerks
15 Squat Cleans (115/75 lb.)
15 Push Jerks
15 Power Cleans
15 Clean and Jerks
Squat Clean and Jerk (3-3-3-1-1-1 *Optional Finisher)
Partially Loaded
15 Db Squat Clean and Jerk
Perform every 2 minutes.
5-7 Rounds