09.16.2014 – CrossFit Silverback

15
Sep

09.16.2014

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

The Triplets (No Measure)

Box and KB Gauntlet set up smallest to largest. With Burpees as well, 3 reps at each postition
Boxes 16/12 20/16 24/12
KB 25/15 35/25 45/35

Strength

Squat Clean (60%x5,70%x3,80%x3,90%x1 20 min)

WOD

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP:
5 DEADLIFTS 275/185
10 TOES-TO-BAR
15 BOX JUMPS 24/20

Cash Out

HSPU Cash Out

3 x Near Max
Make note if using extra ab-mats or doing eccentric motion only.

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