02.06.2015 – CrossFit Silverback

5
Feb

02.06.2015

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

Metcon (No Measure)

3 min AMRAP

ascending by 3’s

Box Jump x 3 20/16

Push Ups x 3

Box Jump x 6

Push Ups x 6

Strength & Power Development

Clean and Jerk

Squat Clean

Squat Snatch

Split Jerk

Conditioning

Metcon (4 Rounds for reps)

AMRAP 3:00×4, rest :90

15 Box Jumps 24/20″

12 Push Press 115/75#

9 Toes 2 Bar

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