12/04/2017

Announcements

Annual SK Christmas Party!! Thursday, December 14th, 4:30-7:30ish. This is a dressy occasion, a chance to see each other NOT in gym clothes.
**Please bring a dessert and/or a drink to share!
**Bring a gift to participate in our white elephant gift exchange…always the highlight!
**Athlete awards and coach recognition

Storm King – CrossFit

Warm-up

DL Two (No Measure)

3Rds

12 Slow KB Goblet Squat

12 Bulgarian Split squat (12 per leg, loaded if you can handle it)

12 Single leg DL (Use a KB if you can)

30 Seconds Pigeon on Each Side

Weightlifting

Deadlift

Three sets of:

Deadlift x 5 reps

Immediately followed by:

Russian Kettlebell Swings x 15 reps

(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)

Rest 3 minutes

Metcon

SK: Metcon (3 Rounds for time)

Storm King – Competitor

Three sets for times of:

500 Meter Row

5 Thrusters (155/105 lbs)

10 Burpees Over the Barbell

Rest 3 minutes

PP: Metcon (3 Rounds for time)

Pyramid Peak – Performance

Three sets for times of:

500 Meter Row

5 Thrusters (135/95 lbs)

10 Burpees Over the Barbell

Rest 3 minutes

SR: Metcon (3 Rounds for time)

Spruce Railroad – Fitness

Three sets for times of:

500 Meter Row

5 Thrusters (95/65 lbs)

10 Burpees Over the Barbell

Rest 3 minutes

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