10.28.2013 – CrossFit Silverback

27
Oct

10.28.2013

WARM UP

“Golfer’s Dozen”

BUY IN
Junk Yard Dog
STRENGTH
Back Squat  85% 5 x 4
WOD
DT
5 RFT
12 x  Deadlifts (155, 105)
9 x Hang Power Cleans
6 x Push Jerks
CASH OUT
Ab-domination (1/2)
40 sec work 20 sec rest
Sit Ups, Flutter Kicks, Plank Hold, Hollow
Coaches’ Notes:  Hey Silverbacks,  here is one of those “Hero” workouts that I like; DT.  Normally I am not so crazy about these as they tend toward being an event more than training.  However, if you scale DT right this will be a crazy good workout not a beat down.  Make sure you work with your coach on getting the formula right.

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