01-04-2011 – CrossFit Silverback

4
Jan

01-04-2011

Ultimate Stretch II

Warm Up Kettlebell Complex: 30 sec of Around the World, Figure 8, Spike, Halo, One Arm Swing, One Arm Snatch

Strength: Squat 5×5 at 80%

WOD:

Three rounds of:  KB Snatch x 12, Row (2min) for calories, Rest 2min

After 3 rounds rest 5 min (includes 2 min rest from last round)

3 Roiunds of  Goblet Squat x 12, Burpees (2 min), Rest 2 min

It's a long 2 minutes.

Graig gripping and ripping.

Don't stop moving, never stop moving.

4 Responses

  1. Ryan

    Squat at 165lbs – dang I need to get stronger at squats.
    KB snatch (35lbs)/Row – 35, 35, 36
    Goblet Squat (45lbs)/Burpee – 18, 19, 21.

    thank goodness for the fan i was stationed next too.

Leave a Reply