06.14.2011 – CrossFit Silverback

14
Jun

06.14.2011

WARM UP: 400m + MORE

BUY IN: KB COMPLEX

STRENGTH;  DEADLIFT 5×5 @ 75%

WOD:

Row 1 min   (m<300, f<250) Rest 1 min 10 min.  Athlete moves on if they don’t meet the minimum.

Power Clean,  Hang Power Clean,  Jerk  (every 30 sec for 10 min)

CASH OUT:  Tabata Sit Ups 8 rounds 20 sec work /10 sec rest

1 Response

  1. Dick D

    Wasn’t sure on the main WOD weights and rep scheme. Did do the SWOD:

    DL 300-300-300-300-300

    also: Shoulder Press 125-125-125-125-125-125-125

    Worked on Wall squats. Figure that it’s my shoulder and torso flexibility limiting these due to the fact that I can do goblet squats with toes almost touching the wall. I need to get off the fence on the whole flexibility thing. I always talk about making it better but never due the work required to get there. See y’all Thursday.

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