03.06.2013 – CrossFit Silverback

6
Mar

03.06.2013

COACH’S NOTE:  Alright power primates, we are almost exactly one half of the way through a HEAVY 3 weeks.  How about that 100m sled or the 80# KB yesterday.  Today’s workout is about as “fast and light” as it’s going to get.  Can’t wait until we retest that CF Total.

WARM UP   

Row x 250, Run x 200, Jump x 150 (Single Unders)

BUY IN 

Screaming 7’s
Teams of 3 relay style
7-6-5-4-3-2-1
Box Jump
Push Up
Wall Ball
STRENGTH

SHOULDER PRESS 4×5 @ 80%

WOD

5 rounds
10-8-6-4-2x Back squat (225# 155#)
10x Box jump (30 inch, 24 in)
10x Ring dip

CASH OUT

Med Ball Sit Ups x 2min

1 Response

  1. Melanie Cahilly

    I know what I’m doing for the Friday buffet! This one looks fun (anything with box jumps strikes my fancy)!

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