11.25.2014 – CrossFit Silverback

24
Nov

11.25.2014

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

Tabatabell (No Measure)

Light to medium KB, Alternate tabat rounds between swings and goblet squats. Lowest round is score.

Strength & Power Development

Snatch Deadlift (5 sets of 4 @ 110%)

Push Press (2 sets of 4 85% 3 sets of 3 same%)

WOD

Metcon (Time)

3 Rounds:

400m Run

21 Hang Power Snatch 75/55

12 Chest-To-Bar Pull-Ups

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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