10.20.2014 – CrossFit Silverback

19
Oct

10.20.2014

Main – CrossFit All Levels

Warm-up

250 Row and More (No Measure)

250 Row

25 m of:

Jog w./ backward return x 2

High Knees

Butt Kickers

Forward Lunge

Backward Lunge

Skip w/ backward return

Giant Skip w/ backward return

Hop Strong Leg

Hop Weak Leg

Broad Jump

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

Clean Pull (95% 5×5)

Back Squat (65%x6 70%x6 75%x6 80%x5 2 sets)

WOD

Metcon (3 Rounds for reps)

3 Rounds for total reps, 1 Min rest after each round:

1 min ME Deadlift 225/155#

1 min ME Toes 2 Bar

1 min ME KB Swings 53/35#

1 min ME Double Unders

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