06.24.2011 – CrossFit Silverback

24
Jun

06.24.2011

WARM UP: Rope or Row 5 min

BUY IN: Lunge & Push Up Combo

10 x “Perfect” Squats + 6 “Perfect’ Push Ups

10 x Forward Lunge + 6 Offset Push Ups (right)

10 x Rear Lunge + 6 Offset Push Ups (left)

10 x Lunge Jumps + 6 x Diamond Push Ups

STRENGTH:  Shoulder Press

5 x 5 @ 70% 

WOD: “Grace”

For time: 30 x Clean & Jerk

CASH OUT:  Tabata Sit Ups

1 Response

  1. Tim M

    Shoulder Press @ 105#
    Couldn’t do GRACE cuz of bad Rotator Cuff, So . . . .
    AMRAP in 10min of:
    10 Ring-Rows
    10 Box Jumps
    10 TGUs w/55# Sandbag
    Results = 3Rnds + 10 RRs + 6 BJs
    Tabata Situps = 9

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