01.07.2014 – CrossFit Silverback

6
Jan

01.07.2014

Main – CrossFit All Levels

Buy In

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

3 min In a Dark Place (No Measure)

30 sec of each

Right hand:

Single handed swing

Single handed clean and press

Front squat

Left hand: repeat

Strength & Power Development

1a: Clean Deadlift (4 x 3 @ 115%)

Snatch Pull (3 x 3 @ 110)

Conditioning

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

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