06.23.2014 – CrossFit Silverback

22
Jun

06.23.2014

Main – CrossFit All Levels

Warm-up

Golfers Dozen (No Measure)

Row 250
12 x Pass Thru (dislocates)
12 x Back Squat
12 x Around the World (left)
12 x Front Squat
12 x Around the World (right)
12 x Overhead Squat
12 x Pass Thru

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 @ 75% of 1RM)

WOD

Metcon (AMRAP – Rounds)

EMOM
Even Minutes
Double Unders x 30
Odd Minutes
Deadlift x 3 (315, 225)
Continue until unable or unwilling to continue. 20 min cap. If you fail prior to 10 min wait one minute and begin again

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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