10.21.2013 – CrossFit Silverback

20
Oct

10.21.2013

WARM UP

PVC Warm Up aka “Golfers Dozen”

BUY IN
Junk Yard Dog
STRENGTH
Squat 75% 4×5
WOD
12 min AMRAP
 7 Wall Balls
5 HSPU
3 Power  Cleans  185, 135
CASH OUT
Sit Ups x 2 min
Coaches’ Notes:  Hey Silverbacks, this week gets heavy fast.  The low numbers might fool you.  The wall balls are there to steal your breath clearly the HSPU (or your scaled version) is there to cook the shoulders and then with fatigue we have to stabilize the spine and execute some heavy cleans with good form.  Don’t forget the squats; yes the number is lower than last week that’s part of the plan, stick to the plan

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