05.19.2011 – CrossFit Silverback

18
May

05.19.2011

WARM UP:  Med Ball Toss

CASH IN:

3 Rounds of   

Squat x 20
Jump Squat x 10
Goblet Squat x 10

STRENGTH:  

WOD:  

1)
Barbell Cluster:
3x Clean +
3x Front Squat +
2x Jerk +
30-sec  Row
Every 90 seconds for 10 minutes (7 rounds)
The faster you do the work the more rest you get
The faster you do the work the more rest you need
The faster you do the work the deeper the hole you dig

2)
Dumbbell Cluster:
3x Hi-Pull (from floor) +
3x Front Squat Push Press +
30-sec  Burpee
Every 90 seconds for 10 minutes (7 rounds)

3)
KB Cluster:
3x Two-hand KB Clean & Jerk +
3x Goblet Squat (KBs in Rack position) +
30-sec  Mountain Climbers
Every 90 seconds for 10 minutes (7 rounds)

CASH OUT: 

Yes, it is hard.

9 Responses

  1. Dick D

    It certainly gets one’s attention, I’ll say that.

    115 Barbell station
    45’s KB station
    30’s DB station

    I think I need a freakin rest day.

  2. Casey

    On another note, I was on the Games website today and our very own Brad popped up as the “featured athlete”. Featuring him in a perfect OHS and the Gorilla proudly displayed in the back ground!

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