01.12.2015 – CrossFit Silverback

11
Jan

01.12.2015

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

A six-pack of bear (No Measure)

3 min AMRAP

6 x Deadlift

6 x Hang Power Clean

6 x Front Squat

6 x Push Press

Strength & Power Development

Clean & Jerk Complex (10 min work up – 70% 8 round EMOM)

1 x Squat Clean

1 x Hang Clean

1 x Jerk

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minutes

12x Box Jumps 24/20

9 x Shoulder-To-Overhead 135/95

6 x Burpee Lateral Bar Hops

Cash Out

Pull-ups (5 near max sets 1 min rest)

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