11.03.2014 – CrossFit Silverback

2
Nov

11.03.2014

Main – CrossFit All Levels

Warm-up

The Silverback 7 (No Measure)

10 x Back Stroke

10 X Cross Overs

10 x Sun Gods

10 x Squats

10 x Hula Hips

10 x Lunges

10 x Alt. Toe Touches

Buy In

3 Position Drills (No Measure)

3 Rounds of 3 (45,25)

Power from the High Hang

Power from the Knee

Power from the Floor

Squat from the High Hang

Squat from the Knee

Squat from the Floor

Strength & Power Development

Clean Pull (100% 4×4)

Back Squat (80% 2 x 5 85% 3 x 4)

WOD

Metcon (AMRAP – Reps)

3 min Row for Calories

3 min Deadlift (275/185)

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