02.23.2014 – CrossFit Silverback

22
Feb

02.23.2014

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 (AMRAP – Reps)

3 Position Clean and Sprint

High Hang Clean 30 sec

Burpees 30 sec

Knee Height Clean 30 sec

Overhead Hold 30 sec

Shin Height Clean 30 sec

Overhead Hold 30 sec

Knee Height Clean 30 sec

Burpees 30 sec

High Hang Clean 30 sec

Strength & Power Development

Front Squat (10 min work up to Training 1RM, 80%x5,4,3,2,1)

Conditioning

Metcon (Time)

5 Rounds For Time:

155/105 lbs Hang Power Cleans x 5 reps

200 Meter Run

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