05.16.2011 – CrossFit Silverback

15
May

05.16.2011

WARM UP: 400 x 1  Down and Back x 1

CASH IN:  Push Ups x 6 + Lunges x 6 (3 variations)

STRENGTH: Clean x 2,2,2,1,1 @ 95%

WOD:

10x HSPU +
15x Front Squat @ 95# +
20x Pull-up +
15x Push Press @ 95# +
30x Burpee +
15x Hi-Pull @ 95# +
40x Atomic Sit-up +
15x Back Squat @ 95# +
50x Box Jump @ 24” Box

CASH OUT: 

9 Responses

  1. Matt Vaughan

    I did this at an Anytime Fitness in Dickinson, ND without timing myself. After I was done with my HSPU I had a little audience. I’ll be very surprised if I’m not kicked out by the end of the week.

  2. Russell Wells

    18:36…..

    I was unsuccessful at the HSPU’s 🙁

    The push presses kicked my A$$. 🙁

    I did however increase my 1 RM Clean weight to 130# from 95#.

  3. Marianne

    I have done this WOD 3 times now and the burpees and box jumps sucks just as bad each time
    WOD: 13.:16 with 65# and 20in box

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