07.14.2014 – CrossFit Silverback

13
Jul

07.14.2014

Warm-up

Ultimate Stretch

250m row
Inchworm x 10m
Hamstring Stretch x 10m
Quad Stretch x 10m
Walking Lunge x 10m
Reverse Walking Lunge x 10m
Ultimate Stretch x 10m
Punter’s Walk x 10m

Buy In

The Bear Complex

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 @ 85% of 1RM)

WOD

3 Rounds
21-15-9
Burpee Tuck Jumps
Pull ups
Sit Ups

Leave a Reply