Wednesday 12/02/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty Quick!

Roxanne vs. Red Light Game

Play the song “Roxanne.”

Half the class does 1 Burpee to Jumping Jack every time the song says “Roxanne.”

Half the class does 1 Burpee to Jumping Jack every time the song says “red light.”

10 Paddling Drills (https://youtu.be/JgBwdyRPRq0)

10 Ring Roll-outs

10 Arm Lifts, each direction (https://youtu.be/pGcjOLeR8Ew)

2 rounds

Workout Prep

Warm-up (No Measure)

5 Clean & Jerks

5 Snatches

3 rounds

12 Days of Mobility – Day 2

1 round Short Ninja Flow (https://youtu.be/qy3h0tPgCKA).

2×5 Wall Slides (https://youtu.be/TVVW8SIA-XI)

Light #2 – Jerk Snatcher (Time)

30 Clean and Jerks

30 Snatches

95/65 lb.

Warm-up (No Measure)

Partially Loaded

30 DB Clean & Jerks

30 Alt. DB Power Snatches

DB: 50/35 lb.