06.24.2013 – CrossFit Silverback

23
Jun

06.24.2013

laptop apeGIC NOTE:  Hey Silverbacks,  this week we see all of that hard work pay off.  You all diligently followed the last couple of months Olympic Lifting programming no matter how tough or exotic it seemed.  Now we will reap the rewards and make getting those new PR’s our priority.  Strength will move to the front this week, but don’t worry the WODs will make some room but not exit the building.  We start today with that new Squat Clean.  Also we will be introducing a special “cash out” this week that is going to change the way you approach nearly every aspect of your workout.  NOW REMEMBER TO ACHIEVE YOUR BEST:  TECHNIQUE, SEQUENCE AND TEMPO WILL ALWAYS DEFEAT GRIP AND RIP!

 

 

 

 

WARM UP  

Burgener WU

BUY IN
3 Position Clean Pulls x 3
STRENGTH
Squat Clean 1 RM
WOD
Double Tabata
Alternate between
KB Swing & Sit Ups
use 10 sec rest as transition

CASH OUT

Mobility Minute
“Why do my squats suck?”

1 Response

  1. Michael

    Good call today.

    PR on Squat Clean 205#… I probably could have got the 215# but I tried to jerk it from the ground instead of getting it up to pockets with a straight back before jerking… live and learn.

Leave a Reply