01-24-2011 – CrossFit Silverback



KTD: 400m and Joint Mobility (hip centric)

BUY IN: Box Jump/Step Up (60 sec/30 sec) rest 30 x 2

STRENGTH: Squat 5×5 @ 85%


Power Clean + Jerk + Hang Clean
One triplet every 30sec for 10 minutes

CASH OUT: Pull Up Ladder (1-6) x 3

4 Responses

  1. Dick D

    Uhhmmm….I’m scale it like I’m 75 years old because I’m almost starting from scratch.Seriously! Don’t say it Drew/Jim/Garrett/Zach/etc.

  2. Dick D

    Very glad that I kept it conservative on the weight. My legs are still fried from a week ago. No excuses just cold hard facts.

    Squat: 205
    WOD: 115 ; 7 and 2/3 reps for the last minute

    I know the Pullups were scrubbed but I did 3×12 deadhang and 2×10 kipping since it didn’t involve smoking my legs

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