07.01.2014 – CrossFit Silverback

30
Jun

07.01.2014

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

Push Press (Excluding warm-ups 3 sets to find 5RM)

WOD

Metcon (Time)

Squat Clean x 5,4,3,2,1 (185, 115)
10m Shuttle Run x 2,4,6,8,10

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