07.29.2014 – CrossFit Silverback

28
Jul

07.29.2014

Main – CrossFit All Levels

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

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

Split Jerk (Establish Training 3 rep 10min 5rep EMOM 6-1)

For shoulders we don’t want the same volume as cleans but we still need to eat our meat sooo. First minute 6 reps, reduce by one rep every minute until complete.

WOD

Metcon (AMRAP – Reps)

3 rounds for total reps,
1min per, rest :30 between

1:00 ME KB Swings 53/35#,
rest :30
1:00 ME Thrusters 115/75#,
rest :30
1:00 ME Cal Row,
rest :30

13:30 Total time

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