04.02..2015 – CrossFit Silverback

1
Apr

04.02..2015

Main – CrossFit All Levels

Warm-up

Push Ups and Lunges (No Measure)

10 x Squats

6 x Push Ups

6 x Forward Lunges

6 x Offset Push Ups

6 x Rear Lunges

6 x Offset Push Ups

6 x Squat Jumps

6 x Diamond Push Ups

Buy In

Broken Bear Ladder (No Measure)

With a partner (or 2)

10,8,6,4,2

Deadlift 45/25

Hang Clean

Push Press

(Hang Squat Clean to a Thruster Allowed)

Non-working athlete rests in plank or heels 6 inches off the ground

Barbell Conditioning

Metcon (Weight)

“Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
Record heaviest successful set

Mobility

Metcon (No Measure)

Coach’s choice mobility

Leave a Reply