01.29.2015 – CrossFit Silverback

28
Jan

01.29.2015

Main – CrossFit All Levels

Warm-up

250 Row and More (No Measure)

250 Row

25 m of:

Jog w./ backward return x 2

High Knees

Butt Kickers

Forward Lunge

Backward Lunge

Skip w/ backward return

Giant Skip w/ backward return

Hop Strong Leg

Hop Weak Leg

Broad Jump

Buy In

Metcon (No Measure)

3 min AMRAP

3 x Dead Lift 45/25

3 x Hang Clean

3 x Push Press

Add 1 each round

Strength & Power Development

Clean and Jerk (10min work up to 1TRM then 80% 8×1 EMOM)

Conditioning

Bye-Bye Kelley (AMRAP – Rounds and Reps)

20 Minute AMRAP:

200m Run

15 Pull-Ups

10 Shoulder-To-Overhead 135/95

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