CrossFit – Mon, Dec 23

BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

2 sets:

:30 single-unders

10 PVC pass-throughs

10 PVC good mornings

10 PVC shoulder presses

10 PVC overhead squats

Skill Work (Checkmark)

Pre-workout

EMOM 10:

Min. 1 | 6 heavy KB swings

Min. 2 | :20-:30 handstand hold

241224 (Time)

-RX-

For time:

21-15-9:

KB swings (53/70 lb)

100-100-100:

Double-unders

– INTERMEDIATE –

For time:

21-15-9:

KB swings (35/53 lb)

50-50-50:

Double-unders

– BEGINNER –

For time:

21-15-9:

KB swings (18/26 lb)

50-50-50:

Single-unders

– MASTERS 55+ –

For time:

21-15-9:

KB swings (35/53 lb)

70-70-70:

Double-unders

Stretching (Checkmark)

2 sets:

:30 couch stretch/side

:30 doorway pec stretch/side

Work Your Weakness

– STRENGTH I – (9 Rounds for weight)

For load:

Snatch, clean, or jerk:

3 reps x 2 sets at 70-80%

2 reps x 3 sets at 80-90%

1 rep x 4 sets at 90%+

– Welcome to week seven of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.

– Use a recent one-rep-max to find your percentages.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.