12/06/2017

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

Burg Warm- Up One (No Measure)

3 Rounds:

15 Calorie Row

12 Sit-Ups

9 Pausing Air Squats

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Hang Clean

Five sets of:

Hang Clean x 3 reps

Rest 2-3 minutes

Weightlifting

Metcon

SK: Metcon (AMRAP – Rounds and Reps)

Storm King – Competitor

AMRAP 12

15 Kettlebell Swings 70/53

15 Wall Ball Shots 20/14

10 Single-Arm Kettlebell Push Presses 70/53 (5 each arm)

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

AMRAP 12

15 Kettlebell Swings 53/35

15 Wall Ball Shots 20/14

10 Single-Arm Kettlebell Push Presses 53/35 (5 each arm)

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

AMRAP 12

15 Kettlebell Swings 44/26

15 Wall Ball Shots 14/10

10 Single-Arm Kettlebell Push Presses 44/26 (5 each arm)

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