04.09.2013 – CrossFit Silverback

8
Apr

04.09.2013

WARM UP  

Zoo Race x 2

crab x 20m
bear x 20m
alligator x 20m

BUY IN 

see above

SILVERBACK STRONG

1) Sled Push x 200m @ 50%Bw
2a) KB Snatch 8,6,4,2 each arm
2b) Ring Push Ups (weighted) x 10
3) Sled Push x 100m @ 75 % BW
4a) Reverse Hang Cleans 8,4,6,2
4b) Barbell  Row 8,4,6,2
5) Sled Push x 50m @ BW

WOD

See Above

CASH OUT

1 min Sit Up Sprint

 

1 Response

  1. Dick D

    My new most favorite hotel gym move…One Arm Dumbbell Split Jerk and Split Push Jerk.

    Did a 5×5 with each arm for Strength and followed it up with a body weight WOD. Wasn’t the heaviest workout ever but it sure did drive form home doing them one arm at a time.

    So, if you are a traveler like me don’t think you can’t get a pretty good workout in that hotel gym.

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