04.23.2013 – CrossFit Silverback

22
Apr

04.23.2013

WARM UP  

15, 9, 6
Kip Swing
Squats
Hollow Rocks

BUY IN 

Buddy Rope with Consequences 3 min

STENGTH

Upside Down Navy Seal Complex
( 7 to 1 ladder HSPU concurrent PU sets)

WOD

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

CASH OUT

10 x Wall Walks for time

2 Responses

  1. Russell Wells

    Thanks for coaching this morning Dick. My time sucked, but I am at the point where I need to fix my technique and not worry about my times for a while. 🙂

  2. Dick D

    To Russell and all the other athletes,

    It is my privilege to help all of you strive for your goals. I take extreme joy in watching our athletes hit PRs, master certain skills, or just realize that they can move better. As you point out technique comes first, then weight/intensity, then volume.

    P.S. I also like coaching because I kinda get to pick the music (although not many of you like my country selections)!!

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