03.01.2012 – CrossFit Silverback

29
Feb

03.01.2012

WARM UP: Ultimate Stretch

BUY IN:  Tabata Bear Complex

STRENGTH: Dead Hang Pull Ups 4 x Near Max

WOD: 

 Use same bar load throughout
25x Sumo deadlift high pull (115#/85#)
Run 400m
25x Power snatch
Run 400m
25x Power clean
Run 400m
25x Deadlifts

Cash Out:

6 Responses

  1. I hope everybody loves snatch.

    WORKOUT 12 . 2

    MEN – includes Masters Men up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    75 pound Snatch, 30 reps
    135 pound Snatch, 30 reps
    165 pound Snatch, 30 reps
    210 pound Snatch, as many reps as possible

    WOMEN – includes Masters Women up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS MEN – includes Masters Men 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS WOMEN – includes Masters Women 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    35 pound Snatch, 30 reps
    55 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    90 pound Snatch, as many reps as possible

    Movement Standards
    This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

    Additional Notes
    Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

  2. Jim

    Good WOD today, I thought this would re-aggravate my back but I did not. Running was tough with a stiff lower back. Time was 13:06 w/ 75lbs.

  3. Dick D

    17:20 @ 105#. Did 5,4,3,2,2,2,2 of snatch as a buy in. Working up to 130 for the 2’s. Cash out was pull ups w vest and 30# db. ( 7,7,6,5)

Leave a Reply