12.07.2011 – CrossFit Silverback



WARM UP: Push and Lunge w/hip mobility

BUY IN:  Push and Lunge

STRENGTH:  Push and carry

Deadlift  95% 3,2,2,1,1



21 Thrusters (65/45)

21 Double Unders

Cash Out: Squat Hold

4 Responses

  1. It’s a Truster delight!

    Great work from the morning crews. Thanks for fighting to maintain good form (solid body positions and range of motion). Keep it up and you will see tremendous improvement.

    Keep in mind: Power = (weight moved x distance) / time. The goal is to increase work capacity (Power) over broad time (short, medium, long duration WODs) and modal (Thursters, Snatch, Deadlift, Squat, etc, etc) domains.

    Now go forth, eat well, rest and recover.



    P.S. BTW, So far Casey wins today’s “coolest socks” award.

  2. Thanks Dick, I think I also got “warmest feet”!

    Val, great job on the programming. Matt was getting some pretty bad looks this morning about round 2 and he confessed this was your idea.

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