05.11.2011 – CrossFit Silverback

10
May

05.11.2011

WARM UP: Row 5 min

CASH IN:  KB Swing, Clean and Press ladder

STRENGTH: 

WOD:

 1
8x KB Clean + 5x KB Jerk @ 2 x 53# KB +
2:00 minute Row (cal) +
2:00 minute Rest
Three Rounds
Then:
5 min rest (including 3rd-2min Rest period above)

2
10x Front Squat @ 70% 1RM +
2:00 minute Burpees +
2:00 minute Rest
Three Rounds
Then:
5 min rest (including 3rd-2min Rest period above)

3
Cindy Triplet x 5  for time

CASH OUT: 

Well that about sums it up.

Nothing like front squats right before two minutes of burpees.

Todd is just as dedicated to the rest interval as the work interval.

4 Responses

  1. Dick D

    OK, so…holy lung crusher Bat Man!!!

    KB (53#)/ Row (cal): 42,32,32
    Front Squat (135#)/ Burpee: 22,22,23

    The rower really beat me up on the last two rds. I think I was 20 seconds in to the third row and took a freakin break. WTH?

    Found a “rhythm” on the Burpees but couldn’t really get my feet off the floor much for the overhead clap. Just about right on the weight for the Front Squats (maybe should have been 5# more but close.

    Casey seemed to have cut her workout short for her 6 am ladies class. Inquiring minds want to know if she will redo the workout? HHHHmmmmm, what do you think Jim?

  2. Russell Wells

    All my KB work done with 30#

    My row’s were 30-33-34

    Front Squats done with 95#’s burpees were 27-25-26

    Cindy was completed in 5:48

  3. Trey

    I really liked this one today, it’s amazing how fast 2 minutes goes when it’s your only break, if only the burpees went by that fast…

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