05.22.2014 – CrossFit Silverback

21
May

05.22.2014

Main – CrossFit All Levels

Warm-up

MED BALL CIRCLE (No Measure)

Coach Directed

Buy In

The Bear Complex (No Measure)

Performed by the #’s with coach
5 rounds of
1 x Deadlift
1 x Hang Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press (behind the neck

Rest 1 min

Performed on your own for 3 min
more advanced athlete’s can do “Dynamic Bear”
1 x Squat Clean to a Thrusters to a Back Squat and a Thruster
45lb bar for men 25lb bar for women

Strength

Deadlift (Warm Up 3 sets then start at estimated 1 rep.)

So far this week we are destroying barriers and posting crazy great Personal Records PR’s. Dead lift should be the best of the bunch! Rember don’t lift, just hold on to the bar and push the earth away with your legs

WOD

Metcon (Weight)

BEAR BY THE MINUTE
EMOM for 15 min perform
Bear Complex @ 155 or 105

Cash Out

Coach’s Mobility

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