03.24.2011 – CrossFit Silverback

23
Mar

03.24.2011

WARM UP: Run and Row

BUY IN: See Above

WOD:
1
12x Snatch Hi-Pull @ 50%  Clean 1RM +
3 minutes of Step-up  (count reps)+
2 minutes of Rest
Three Rounds

5 minute intermission (5 min total including 3rd 2-min rest period above)
2
10x Jerk  @ 65% of Push Press
3 minutes Row (calories)
2 minutes of Rest
Three Rounds
Then:
5 minute intermission (5 min total including 3rd 2-min rest period above)

3
8x Pull-up +
8x Push-up +
8x Wall Ball +
8x Burpee
3 sets, 1 min rest between sets

 

12 Responses

  1. Dick D

    I was just looking at the results page for our region. I think I may actually wind up in last place on this WOD tomorrow. I have to laugh so I don’t cry. It will be a miracle if I can get 3 rds complete.

    1. Dick D

      Active recovery day: Double under practice. So far 20 DU ranging from 40 – 75 seconds. Better but still a ton of work to do.

  2. brad

    There’s rumors of a fourth team for the Bayou City CF competition — Matt V, Dick, Laura and ________ (we need another female athlete). Who’s ready to step and have some fun?

    1. Matt Vaughan

      The more I hear about it the more I want to do it. In the event that we’re not able to get a 4th member of a new team I’m willing to be an alternate for another team if needed. If I’m not needed I’ll just cheer everyone else on.

  3. Russell Wells

    WOW!!!

    I thought it was going to be a butt kicker before I got there, and I was right.

    What a work out!!

    Thankfully I was able to walk out at the end instead of being carried out.

    That’s the kind of workout that I signed up for.

Leave a Reply