12.10.2014 – CrossFit Silverback

9
Dec

12.10.2014

Main – CrossFit All Levels

Warm-up

Ultimate Stretch (No Measure)

250m row

Inchworm x 10m

Hamstring Stretch x 10m

Quad Stretch x 10m

Walking Lunge x 10m

Reverse Walking Lunge x 10m

Ultimate Stretch x 10m

Punter’s Walk x 10m

Buy In

KB Swing and Clean Gauntlet (No Measure)

In ascending order 5 KB lightest to heaviest 3 swings, 2 cleans, 1 press. Two times through each arm

Strength & Power Development

Snatch Deadlift (110% 5 sets of 4)

Front Squat (85% 5×3)

WOD

Metcon (Time)

For time of:

20-10-5

Hang Power Clean 135/95

Toes 2 Bar

Burpee Box Jumps 24/20″

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