02.14.2012 – CrossFit Silverback

13
Feb

02.14.2012

WARM UP:  And More

BUY IN:  KB Gauntlet (swing, clean, press)

STRENGTH: Establish Push Press 1RM 

WOD:  

3 rounds for max reps
40 seconds KB swings (72#)
20 seconds rest
40 seconds Ground to shoulder (135#)
20 seconds rest
40 seconds Box jumps (24 inch)
60 seconds rest

Cash Out:

1 Response

  1. Hotel Workout:

    Warmup: walk/run 1 mile

    Buyin: Acceleration runs (~100m) x 6

    WOD: 5 x 800m with 3 min rest

    10 min rest (walk and jog)

    Cash out:

    5 x max reps 50# DB Shoulder Press

    Pullup Complex plus Push ups: 14 x7 (various grips) w 25# DB each set followed by 10 pushups (various hand positions)

Leave a Reply