10.22.2013 – CrossFit Silverback

21
Oct

10.22.2013

WARM 

Push Ups & Lunges

BUY 
Med Ball Complex
STRENGTH
Shoulder Press 75% 4×5
WOD
Jones Crawl
3 RFT
10 Deadlifts (225, 155)
25 Box Jumps (24,20)
CASH OUT
Sit Ups x 2 min
Coaches’ Notes:  Hey Silverbacks, OK ONE OF MY ALL TIME BENCHMARKS,  Mark Twight out at Gym Jones created the little nugget of pain back in 2005.  His students hated it and so did my Marines.  Why?  Well it’s great at telling the tale of power, strength and endurance in the posterior chain and that is pretty much where us athletes live.  Did I mention lung stripping power of fast continuous deadlifts.  Yeah I usually mention that after.

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