09.02.2014 – CrossFit Silverback

1
Sep

09.02.2014

Main – CrossFit All Levels

Warm-up

Golfers Dozen (No Measure)

Row 250
12 x Pass Thru (dislocates)
12 x Back Squat
12 x Around the World (left)
12 x Front Squat
12 x Around the World (right)
12 x Overhead Squat
12 x Pass Thru

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

Squat Clean ( 90% 4 x 3 reps)

WOD

Metcon (AMRAP – Rounds and Reps)

8 MINUTE AMRAP:
15 WALL BALLS 20/14
15 KETTLEBELL SWINGS 53/35
this should be unbroken, no questions asked, you should find yourself in a deep dark place on this workout, with your lungs ready to come out your throat, keep the pace up.

Cash Out

Metcon (AMRAP – Reps)

Toes to Bar
3 x Max set 1 min rest between sets

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