08.28.2014 – CrossFit Silverback

27
Aug

08.28.2014

Main – CrossFit All Levels

Warm-up

Agile 8 (No Measure)

Foam Roll IT Band
Foam Roll Adductor
Piriformis Release with L-Ball
Roll Over to V-Sit x 10
Fire Hydrant x 10 each leg
Mountain Climbers x 20
Groiners x 10
Static Hip-flexor stretch

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 Snatch (WUT 80% in 10 min Perform ladder 6-1 2 min rest)

WOD

Metcon (Time)

15 POWER SNATCH 115/75
15 CHEST-TO-BAR PULL-UPS
400M RUN
12 POWER SNATCH 115/75
12 CHEST-TO-BAR PULL-UPS
400M RUN
9 POWER SNATCH 115/75
9 CHEST-TO-BAR PULL-UPS
400M RUN

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