11.10.2014 – CrossFit Silverback

9
Nov

11.10.2014

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

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.
Do the ladder in reverse for an increased challenge!

Strength & Power Development

Squat Snatch (75% 4 x 2)

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

WOD

Metcon (Time)

21 Deadlifts 225/155

9 Chest 2 Bar pullups

15 Deadlifts 225/155

6 Chest 2 Bar Pullups

9 Deadlifts 225/155

3 Chest 2 Bar Pullups

Whole Life Challenge 2014 (AMRAP – Reps)

In 11 minutes:

Run 1/4 mile, 1/2 mile, or 3/4 mile (choose a distance you can finish in 6 minutes or less)

In the time remaining, complete as much of the following list as you can:

30 Air Squats

30 Sit Ups

30 Plank Ups

40 Lunges

40 Bicycles

40 Push Ups

50 Squat Jumps

50 Flutter Kicks

50 Mountain Climbers

100 Burpees

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