09.08.2014 – CrossFit Silverback

7
Sep

09.08.2014

Main – CrossFit All Levels

Warm-up

Push Ups and Lunges (No Measure)

10 x Squats
6 x Push Ups
6 x Forward Lunges
6 x Offset Push Ups
6 x Rear Lunges
6 x Offset Push Ups
6 x Squat Jumps
6 x Diamond Push Ups

Buy In

3 min In a Dark Place (No Measure)

30 sec of each
Right hand:
Single handed swing
Single handed clean and press
Front squat
Left hand: repeat

Strength

Squat Clean (WUT 85% in 10 min EMOM x 3 7 rounds)

WOD

Metcon (AMRAP – Rounds and Reps)

5 ROUNDS – 3 MINUTE AMRAP – 1 MINUTE REST:
3 WALL CLIMBS
6 POWER SNATCH 115/75
9 BURPEE LATERAL BAR HOPS

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