08.04.2014 – CrossFit Silverback

3
Aug

08.04.2014

Main – CrossFit All Levels

Warm-up

Run & Skip (No Measure)

Light Run x 4 with increasing intensity
High Knees 20m
Butt-Kickers x 20m
Skip x 20m
“Big Skip” x 20m
Side Skip x 20m
Siide Skip (opposite dir) x 20

Buy In

The Bear Complex (No Measure)

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

Squat Clean (Establish Training 1 Rep Max)

WOD

Metcon (AMRAP – Reps)

AMRAP 9 min,
An ascending ladder by 3′s of:
3 Deadlifts 185/125
3 Pullups
6 Deadlifts
6 Pullups…….

Cash Out

Handstand Hold (Time)

3 Max holds of handstand
or

Hand Stand Push Ups (AMRAP – Reps)

Total Reps x 3 sets

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