01.22.2014 – CrossFit Silverback

22
Jan

01.22.2014

COACHING NOTE:  Ok, these hurt, there is no two ways about it.  Don’t look at this long list and see a “chipper”.  There is quite a bit of rest in here so that you can attack each interval just like the last.  Make equal or even negative splits your goal, building momentum over the three rounds.  With the short duration and solid focus on an organized spine at all times this should not be plodding but instead blistering (your speed, not your hands).

 

WARM UP

200 Run
10 x Squats
250 x Row
10 x Kip Swings

BUY IN
 STRENGTH
None
WOD
ITW
3 Rounds
10 x Thruster 115, 75
Run x 400m
Rest 2 min
Rest 5 min
3 Rounds
12 x KB Snatch 72,53
Row x 500
Rest 2 min
Rest 5 min
1 min max pull ups
rest 1min
1 min max sit ups
rest 1min
1 min max push ups
CASH OUT
Coach’s Stretch

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