10.21.2014 – CrossFit Silverback

20
Oct

10.21.2014

Main – CrossFit All Levels

Warm-up

Ultimate Stretch (No Measure)

250m row

Inchworm x 10m

Hamstring Stretch x 10m

Quad Stretch x 10m

Walking Lunge x 10m

Reverse Walking Lunge x 10m

Ultimate Stretch x 10m

Punter’s Walk x 10m

Buy In

The Gauntlet (No Measure)

Set Up 12, 16, 20 and 24

2 Rounds

At each box

3 x Box Jump

3 x Push Up

Strength & Power Development

Snatch Balance (% of Squat Snatch 65% 2 of 3 70%x3 75% 2 of 3 )

Push Press (80% round down to nearest 0 or 5)

WOD

Metcon (AMRAP – Reps)

Every min on the min (alternate mins)

20 Mins

Even min. 10 Power Snatch (95/65)

Odd min. 10 Bar Over Burpess

Leave a Reply