09.30.2014 – CrossFit Silverback

29
Sep

09.30.2014

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

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

Split Jerk (WUT 85% 10min then 3 sets max reps)

WOD

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

Leave a Reply