07.03.2014 – CrossFit Silverback

2
Jul

07.03.2014

Main – CrossFit All Levels

Warm-up

Push Ups and Lunges (No Measure)

10 x Squats
6 x Push Ups
6 x Forward Lunges
6 x Offset Push Ups
6 x Rear Lunges
6 x Offset Push Ups
6 x Squat Jumps
6 x Diamond Push Ups

Buy In

KB Swing and Clean Gauntlet (No Measure)

In ascending order 5 KB lightest to heaviest 3 swings, 2 cleans, 1 press. Two times through each arm

Strength

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

WOD

Metcon (Time)

3 Rounds
15 x Swing (53,35)
15 x Clean & Jerk (each arm)
15 x Goblet Squats
15 x Hand to Hand Swings
15 x Snatch (each arm)

Leave a Reply