10.16.2014 – CrossFit Silverback

15
Oct

10.16.2014

Main – CrossFit All Levels

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Buy In

The Bear Complex (No Measure)

Performed by the #’s with coach

5 rounds of

1 x Deadlift

1 x Hang Power Clean

1 x Front Squat

1 x Push Press

1 x Back Squat

1 x Push Press (behind the neck

Rest 1 min

Performed on your own for 3 min

more advanced athlete’s can do “Dynamic Bear”

1 x Squat Clean to a Thrusters to a Back Squat and a Thruster

Strength

Squat Clean (Floor knee mid-thigh 65%x2, 70%x3)

Clean Deadlift (100% 2 sets x 7, 3 sets x 5)

WOD

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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