01.21.2015 – CrossFit Silverback

20
Jan

01.21.2015

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

KB Circuit (No Measure)

30 seconds of each

Around the World right/left

One Arm Swing (each hand)

Clean (each hand)

Ape Swing (each hand)

Press (each hand)
35/20

SILVERBACK STRONG

1a: Floor Press (5 x 5 @ 75%)

1b: Metcon (AMRAP – Reps)

Near Max Dead Hang Pull Up x 5

2: Metcon (Weight)

6 Rounds

Renegade Row x 6 53/35

Double KB Swing x 6

Double KB Clean x 6

See Saw Press x 6 (each arm)

Rest 2 min

Metcon (Distance)

Farmer Carry x 4 min 70/53

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