07.17.2014 – CrossFit Silverback

16
Jul

07.17.2014

 

Warm-up

Push Ups and Lunges

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

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

Strength

Deadlift (3 x max reps @ 85% 1rm 15 breaths between sets)

Score first set only

WOD

AMRAP 8 min
5 x Power Clean (155,105)
5 x Front Squat

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