04.13.2011 – CrossFit Silverback



WARM UP: Run and Skip

BUY IN: Hammer and Sickle (Sledge Hammer, KB Slash, Run)

STRENGTH: Jerk 5×5 @ 75%


Snatch + OHS + Hang Snatch
One Triplet every 30sec for Ten minutes

Clean + Front Squat + Hang Clean
One Triplet every 30sec for Ten minutes

CASH OUT: Cauldron and Russian Twist 2min each


9 Responses

  1. Dick D

    It’s looking more and more like I won’t land in time to make it tonight. If it’s ok with Papa Silverback I might make it towards the end of the 630 and practice muscle up progressions.

    On that note 0200 (Htown time) WOD:

    Ultimate stretch
    5 min Jumprope (no consequences)
    Modified HQ warmup
    SWOD: Dumbbell Squat Clean & Jerk Ladder (5 reps each of 15K, 17.5K, 20K, 22K, 25K) x2

    WOD: 2 mile run in 16:2?

  2. Casey

    Nice to workout at 9:30. Cassie and Matt M. it was fun.

    HQ coined a new term “leaderboarding” – checking the leaderboard 100 times a day…. I’m guilty. Can’t wait to see what people are going to be able to do with this WOD. So far someone has made it to their second set of OHS.

    Brad, I hope your self-imposed burpee challenge worked. I bet you will move way up with your muscle ups!

    1. brad

      Thanks, but unfortunately I will not get to the MU part. Val and I tested the various movements of this wod tonight. Burpees – always stink, just need to avoid hitting head on the bar but 60 reps will be ok. OHS – not going to be good; rx’d is about 10% more than I can handle for high volume. Will not complete these. Am rooting for Garrett, Jonathan, DJ, et al who might be able to pull that off. MU – if you get to them, the turnout kills. I would be thrilled with 91 reps but am predicting 75???

  3. Garrett

    They are holding Regionals in Tomball this year!!

    June 17-19
    South Central Region
    Spots to the Games: 3 men, 3 women, 3 teams
    Oakland Farm and Ranch
    11035 Spell Rd.
    Tomball, TX 77375

  4. momsnotfuling

    Go Girlrillas, Go, Go, Girlrillias…Thanks Cassie. Got rid of a lot of frustration with that sledgehammer. Went with 25# on first half and 45# for second half. Thanks Tracy for keeping me on time.

  5. laura

    the sledge hammer thing was really awkward for me for some reason… doesn’t seem like there could be too much to hitting a hammer on a tire buuuut! it was the first time I’ve ever done it so maybe I’ll get the hang of it next time!
    jerk did 115# x 5 then x 4 then did 105# x 5 and then we ran outta time last time I was able to do all 5×5 with 115…dunno what happened today with that…
    did 65# for the snatch half of the WOD
    and 85# for the clean half-this half got REALLY REALLY heavy at the 5min mark…was sooo ready to be done…the last 2 “reps” were TOUGH

  6. jonathan

    Test drove the 120# OHS this morning. Not too bad, but after 60 burpees may be another story. Muscle ups after that??? 🙂 Spell Rd is about 10 minutes from the casa…I’m in!

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