12.08.2014 – CrossFit Silverback

7
Dec

12.08.2014

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

Tabata Quarterdeck (No Measure)

1 Round = 20 sec work; 10 sec rest

High Knees x 2 rounds, Push Ups x 2 Rounds, Flutter Kicks x 2 rounds, Mountain Climbers x 2 rounds

Strength & Power Development

Clean Pull ( 5 x 5 @ 90%)

Back Squat (5 sets of 3 @ 90%)

WOD

Metcon (AMRAP – Reps)

EMOM 10:00 min

8 X KB Swing (72 /53)

8 x Burpee

If you fail to complete all reps in a particular round, rest the next round and then resume. There is no ejection seat everyone is on this for 10 minutes

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