03.03.2011 – CrossFit Silverback



KTD: Snatch PVC work

BUY IN: KB Gauntlet (snatch)

STRENGTH: Squat Snatch 5×5


Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

CASH OUT: Sit Up Ladder 2 to 20

8 Responses

  1. Dick D

    CFEndurance WOD:

    3x (200m+400m+600m) run with rest equal to previous intervals time.

    maintained sub 6:00 min/mile on 200’s, ~ 6:00 on 400’s, and 6:15 – 6:30 on 600’s

    cash out 1000 m row and 3 min of jump rope (this proved to be muy difficult!!)

    See ya tonight.

  2. Buckeye76

    Posted a time of 10:19 with the 45 lb bar. It is good to execute a WOD when you are raging after handling phone calls.

    Garrett, nice job on doing the WOD RX’d.

    1. brad

      ok, not rx’d. watched the mainsite video from a few days ago which reminded me that I was definitely not doing full squat snatches. Still kicked my butt.

Leave a Reply