01.04.2012 – CrossFit Silverback



WARM UP: Push ups and Lunges

BUY IN:  Prowler Push


Snatch 1 RM


AMRAP (12 minutes)

5 Pushups

10 KB cleans (53/45)

15 OHS w/KB

Cash Out:

TGU Sit Ups x 2 min

4 Responses

  1. Jim

    Kudos to Vaughn for going RX @ 53 lb KB. I do not remember the number of rounds he did. I went soft at 35 lb KB and the OHS was a killer. Completed 5 1/2 rounds in 12 minutes. Nice change working with only KB’s for the WOD. A nicer changed would havae flipped the OHS w/ KB and the push-ups.
    Speaking of change, about that front page picture we scroll through …..

  2. momsnotfuling

    Dear person who developed the “Prowler”…I HATE YOU! My distaste for anything tire related has carried over to you. OK,deep cleansing breath and go to my happy place. Need mucho work on the snatch technique, but was happy to get 5 rounds with goblet squats. One goal this year to do push ups on toes instead of knees. Able to do this today, albeit feet apart instead of together. Matt, remember when the only push up I could do was against the wall or boxes?

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