03.31.2011 – CrossFit Silverback



WARM UP: Down and Back

BUY IN: See Above

STRENGTH: Athlete’s Choice 1 RM


1x Clean Hi-Pull (HEAVY) +
1x Power Clean +
1x Jerk
One Triplet Every 30sec for Ten minutes
Rest 2 min
2x Hi-Pull + 1x Power Clean + 2x Jerk @ 50% 1RM (Jerk) +
6 x Burpees
Every 90 seconds for six minutes (4 sets)

CASH OUT: Tabata Sit Ups


8 Responses

  1. brad

    Calling all gymnasts (or wannabees, like me). Basel’s gym, near the corner of Louetta and Kuykendahl, offers a couple of options for those of us wanting to work on muscle ups, handstands, HS pushups, etc. Basel’s is a well equipped gym with multiple ring sets, a tumble track and spring floor into a foam pit, high bar, etc. They offer open gym on Fridays from 4:30 to 6:00. $5. Admittedly, mostly kids but some high schoolers and college show up. Or, if we can muster up a group, they rent out to groups at a rate of $45 – $60 per hour, depending on the size. Either Friday evenings or Sunday afternoons.

    So if you want to work on a few skills and do so on a softer floor, let me know. I’ll keep track of who is interested to see if we can form a group (my preference; I hate it when 7 year old girls show me up at the gym).


  2. laura

    I LIKED this WOD….though I think it’s because I didn’t go heavy enough 😉
    PR on push press 🙂 125# tried for 130# alllllmost got it…but since it’s not horseshoes or hand grenades I guess that doesn’t count so I’m at 125# 🙂 YAY!
    used 85# for both parts of the WOD and did 72 abmat situps in the 2 min sit up thing 🙂

  3. Micki

    Okay Laura – here’s some time/weights sure to impress you. I did max rep on jerk at 65#! First half of WOD I used 45# and second half was 35#. By the way, I was last one finished every time because of burpees. The upside is I can tell that the better I get, the less black mat I bring home on my knees. 🙂 Oh, and I found some large lumps on the outsides of my arms, my son calls them triceps. I understand God issued them in pairs with every baby but it’s nice to see them again. 🙂 Just ask me and I’ll show you…

  4. Russell

    Good WOD, I tried something different on the sit ups. Dick and I were doing med ball toss sit ups with 10# med balls.

    On another note, I increased my max Back squat from 185# to 205#, and I increased my max Dead lift from 275# to 295#. 🙂

  5. Cathy Lawdanski

    Micki – way to go! This workout was deceiving. Didn’t seem THAT hard, but I am feeling it today. Increased my push press max by 5 # – up to 45 #. On the WOD – 30 # first round, 25# the second WOD. Doing a little better on Burpees. 51 situps in 2 minutes. Increased by 1. Making progress….

  6. Dick D

    SWOD: Back Squat 225-255-265-285-290. 4th rep was almost a miss for some reason. 5th rep was the best and I really felt like I could have made 300. Maybe next time.

    Did the WOD at 115. Probably light but I really need to work on form here, so I’m good with it.

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