01.16.2015 – CrossFit Silverback

15
Jan

01.16.2015

Main – CrossFit All Levels

Warm-up

Push Ups and Lunges (No Measure)

10 x Squats

6 x Push Ups

6 x Forward Lunges

6 x Offset Push Ups

6 x Rear Lunges

6 x Offset Push Ups

6 x Squat Jumps

6 x Diamond Push Ups

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

Front Squat (80% 4 sets of 2)

Conditioning

Metcon (No Measure)

9 min 45/30

One arm swing (30 sec each hand)

High pull (30 sec each hand)

Clean (30 sec each hand)

Snatch (30 sec each hand)

Reverse lunge (30 sec each side)

Military press (30 sec each hand)

Goblet Squat (30 seconds)

Two hand swing (30 seconds)

Four point plank (30 seconds)

Two hand swing (30 seconds)

Four point plank (30 seconds)

Push Up (30 seconds)

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