WOD 4.4.16

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Back Lever (5 minutes, 1 longest attempt)

Developing a back lever – follow the steps to improve.

Metcon

Run Barbell Run (Time)

Barbell Movements with 115/75, RX+ = 135/95

Run 200M

5 Clean and Jerks

Run 400M

10 Hang Power Cleans

Run 200M

5 Shoulder to Overhead

Run 400M

15 Sumo Dead-lift High Pulls

Run 200M

5 Snatches

Run 400M

20 Dead-lifts
After the WOD, the clock immediately begins with a 6 minute cap to develop your 1RM Dead-lift

Weightlifting

Deadlift (1 RM in 6 minutes immediately after WOD)

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text