11.26.2014 – CrossFit Silverback

25
Nov

11.26.2014

Main – CrossFit All Levels

Warm-up

The Chan warm-up (No Measure)

25 x Side Straddle Hop (jumping jack)

20 x Side Straddle Hop (alt. arm)

4 x Long Lunge Twist (each leg)

6 x Fighter Lunge Squat (each leg)

10 x Speed Skater

5-1 x Modified Inch-worm

10 x Paint the Walls (small, med, large)

10 x Paint the Walls (reverse)

10 x Twist the Towel (each side)

Buy In

Down and Back (No Measure)

2 Rounds

Work with a partner relay style

after each movement.

Walking Lunges x 20m

Burpee Broad Jumps x 20m

Bear Crawl x 20m

Strength & Power Development

Clean and Jerk (70% x 5, 75% x 4, 80% x 3, 85% x2, 90% x 1)

Metcon (AMRAP – Reps)

3 rounds for total reps,

:60 ME KB Swings 53/35#, rest :30

:60 ME Thrusters 95/65#, rest :30

:60 ME Cal Row, rest :30

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