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