11.04.2014 – CrossFit Silverback

3
Nov

11.04.2014

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

Snatch Breathing Ladder (No Measure)

Hang power snatch performed as a breathing ladder 1-7 athlete can take one breath of rest for each rep.

Strength & Power Development

Snatch Balance (70% x 3, 75% 2 x3, 80% 2 x 3)

Push Press (85% 4 x 5)

WOD

Metcon (Time)

Wall Ball x 21-15-9-4

Burpees x 4-9-15-21

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