12.01.2014 – CrossFit Silverback

30
Nov

12.01.2014

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

3 Position Drills (No Measure)

3 Rounds of 3 (45,25)

Power from the High Hang

Power from the Knee

Power from the Floor

Squat from the High Hang

Squat from the Knee

Squat from the Floor

Strength & Power Development

Squat Clean (On a 12 minute clock work up to 1 x RMT)

Squat Clean Complex (8 rounds EMOM)

1 x Squat Clean

1x Hang Power Clean

1 x Front Squat

WOD

Metcon (Time)

Run 400 meters

50 pull-ups

Run 400 meters

50 push-ups

Run 400 meters

50 sit-ups

Run 400 meters

50 squats

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