08.29.2013 – CrossFit Silverback

28
Aug

08.29.2013

WARM UP

 

12 x Pass Thru
12 x Back Squat
12 x Around the World (R)
12 x OHS
12 x Around the World (L)
12 x OH Lunge
12 x Pass Thru
then:

Instructor led Burgener WU

 

BUY IN
 KB Complex 20 sec of each:
Around the world
1 hand swing
Around the middle
Ape swing
Figure 8
Snatch (all movements performed left and right)
STRENGTH
Overhead Squat Heavy 3 Rep
WOD
4 rounds
8 x Hang Squat Snatch (95,65)
10 x KB Swings
15 x Hand Release Push Ups 

CASH OUT

AB – GAUNTLET

40 sec work 20 sec rest
Hollow hold
Sit Ups
Plank Hold
Flutter Kicks

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