03.05.2012 – CrossFit Silverback

5
Mar

03.05.2012

WARM UP: Push Ups and Lunges

BUY IN:  Jump Rope Buddy Battle

STRENGTH: 

Push Press 4 x 4 @ 85%

WOD: 

3 rounds

9x Power clean (135#/95#)
12x Front squat
15x Box jump (24/20 inch) 

Cash Out:

TGU Sit Ups

5 Responses

  1. Joe

    Tip of the day – go heavy or go home. It’s only 3 rounds and if you are doing any of the movments unbroken….probably missed the mark.

    Good job Sarah – you went heavier than you wanted to and I hope you feel a sense of pride after smashing it!. Good WOD. 5:00@95# (still on the mend)

    DJ= BEAST @ 4:44Rx and I bet he could have gone a wee bit faster if he wasn’t sharing a box with me.

  2. I pulled a 4:40 with 115#’s. I did pushups instead of the cleans. I know, it’s not the same, but I don’t have much of a choice.

    I did do my Push Press for the strength portion with 105#’s this is a huge improvement over my previous push press strength WODS.

  3. I knew I wasn’t crazy…..The workout on the site does not match what was on the board. I did the 9,12,15 while 5,9,15 was on the board!

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