02.02.2014 – CrossFit Silverback

1
Feb

02.02.2014

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

Metcon (No Measure)

3 min AMRAP

5 Dead Lift

4 Hang Power Clean

3 Front Squat

Rest 1 min

1 min AMRAP

Squat Clean

Weightlifting

Squat Clean (ONE REP MAX ( Go hog wild))

After thoroughly getting in your groove. You really have about 3 solid attempt in you. Recommended. First attempt at or just above your current 1RM. Second Attempt shoot for your goal. Third, either add to success (best guess) or drop back half way to your successful first attempt

Conditioning

Metcon (AMRAP – Reps)

7 min AMRAP

3 Deadlift (225/155)

3 Burpees

3 Pull Ups

Add 1 to each completed round
Non Rx 50% of 1RM

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