07.21.2014 – CrossFit Silverback

20
Jul

07.21.2014

 

Warm-up

250 Row and More (No Measure)

250 Row
25 m of:
Jog w./ backward return x 2
High Knees
Butt Kickers
Forward Lunge
Backward Lunge
Skip w/ backward return
Giant Skip w/ backward return
Hop Strong Leg
Hop Weak Leg
Broad Jump

Buy In

3 Position Drills (No Measure)

3 Rounds of 3 (45,25)
Power from the High Hang
Power from the Knee
Power from the Floor
Squat from the High Hang
Squat from the Knee
Squat from the Floor

Strength

Squat Clean (Establish training 5 rep)

WOD

Metcon (AMRAP – Rounds and Reps)

Death by Clean
EMOM
Clean x 3 @ 50% estimated 1RM
+1 every round
until unable or unwilling to
complete

If less than 6 minutes rest one round and begin again.

Cash Out

100 Double Under (Time)

Complete 100 Double Unders

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