BayWay CrossFit – CrossFit
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.