06.02.2014 – CrossFit Silverback

31
May

06.02.2014

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

Strength

Back Squat (3 x Max 15 breath rest @ 100% of your Front Squat)

WOD

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Cash Out

Coach’s Mobility

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