silverbackmattp – CrossFit Silverback
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silverbackmattp

12.01.2011

WARM UP: Med Ball Toss BUY IN:  Bear Complex Breathing Ladder 1-8 STRENGTH: Cleans (Med/Med Heavy) WOD: LA 3 rounds 5x Thrusters (m:135# f:85#) 10x Burpees 15x...
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11.29.2011

WARM UP: PVC Snatch Practice BUY IN:  PVC Snatch Practice STRENGTH: Snatch (Med/Med Heavy Practice) WOD:  10 rounds 3x Power snatch (115#/75#) 12x Box jumps CASH OUT:...
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11.28.2011

WARM UP:  And More BUY IN:  Kettlebell Swing  Gauntlet STRENGTH: Back Squats 5,4,3,3,3 @ 85 WOD:  5 rounds 15x Burpees 10x KB swings (70#/53#)   CASH...
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11.22.2011

WARM UP: PVC Snatch Practice BUY IN:  Tabata Squats w/”rest” STRENGTH: Snatch (Med Practice) WOD:  5 rounds 5x Hang power snatch (115#/75#) 15x Overhead squat CASH OUT:...
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11.21.2011

WARM UP: Ultimate Stretch BUY IN:  Bear Complex 3 min STRENGTH: Overhead Squats 3,3,2,2,1 @ 90% WOD:  Monolithic Build 2 bars, one with weight for Deadlift and Back...
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