12.04.2014 – CrossFit Silverback

3
Dec

12.04.2014

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

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.

Strength & Power Development

Squat Snatch (work up to 1 x RMT in 12 min)

Snatch Cluster (EMOM after 8 rounds @ 70%)

Squat Snatch – Hang Power Snatch -Overhead Squat

WOD

Metcon (Time)

30-20-10 Wall Balls 20/14

9-7-5 Ground To Overhead 135/95

Cash Out

Metcon (No Measure)

50 x Toes to Bar or equivelant

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