11.11.2014 – CrossFit Silverback

10
Nov

11.11.2014

Main – CrossFit All Levels

Warm-up

Push Ups and Lunges (No Measure)

10 x Squats

6 x Push Ups

6 x Forward Lunges

6 x Offset Push Ups

6 x Rear Lunges

6 x Offset Push Ups

6 x Squat Jumps

6 x Diamond Push Ups

Buy In

Budddy Bear (No Measure)

2 athletes 1-6 ladder alternating each set.

Strength & Power Development

Squat Clean (80% 4×2)

Push Press (80% 5×4)

WOD

Metcon (AMRAP – Reps)

4 rounds for total reps:

rest :90 after 1st, :60 after 2nd, :30 after 3rd

:30 ME Power Clean 135/95

:60 ME Box Jumps 24/20

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