10.14.2013 – CrossFit Silverback

13
Oct

10.14.2013

WARM UP

 Ultimate Stretch
BUY IN
Shuttle Run
2 min
STRENGTH
Back Squat
80% 4 x 5
WOD
5 RFT
10 x Ground to Overhead (135, 95)
10 x KB Swings (70, 53)
10 x Box Jumps
 (10 min time cap)
CASH OUT:
Ab Mat Sit Up x 2min
 Coaches’ Notes:  Hey Silverbacks, a little something for everybody today.  We are in the final stretch on the Whole Life Challenge so time to dial in the prep.  We are getting rid of the minute rest on the shuttle runs we have been doing the last month or so.  Train like you fight then you will fight like you train.  Same goes for the two minutes of sit ups.  What really kicks as is this is the first week of our 2013 Strength Challenge.  Back Squat today don’t forget the two most important factors, form form form and then enter your daily results into Beyond the Whiteboard.  Good luck and get strong.

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