09.02.2011 (FRIDAY BUFFET) – CrossFit Silverback

1
Sep

09.02.2011 (FRIDAY BUFFET)

WARM UP: Rope and Row 10 min

BUY IN:

STRENGTH: Any of the 1RM’s from earlier in the week.

WOD: Any of the following

3 rounds
21x Pull-ups (chest to bar)
12x Overhead squats (95#/55#)
Run 400m

3 rounds

30x Box jumps (20 inch)
20x Sumo deadlift high pull (70#/55#)
30x KB swing (70#/53#)

4 rounds
5x KB power snatch (70#/45#)
10x KB overhead squat
10x Burpees

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Shoulder Press

Power Clean

(115, 75)

CASH OUT:

 

"TIME"; Way to go Lynn!

HARRY IS BACK

David pushing hard between 400's

 CHECK OUT THE REST AT FACEBOOK

1 Response

  1. Dick’s daily shout out….Betsy Segers. She pushed through nagging injuries to PR in the Deadlift today. I can’t recall the exact weight but I believe she moved up by 10 lbs or more. Great work Betsy. On that note, the white board of “bad assness” was very impressive throughout the week. Some really solid numbers were put up there.

    Thanks to all the new comers for being patient as I tried to explain the various movements and idiosyncrasies of various WODs.

    Thanks to all those taking part in the “31 Heroes” WOD tomorrow. Awesome charity and without doubt will be a good WOD. Enjoy.

    All in all, I thought it was a pretty good week in the Silverback Nation. I’m having a blast and people are lifting heavy stuff…It’s all good!

    “Strong people are harder to kill”–Rippetoe

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