SILVERBACK BUFFET – CrossFit Silverback

17
Apr

SILVERBACK BUFFET

Main – CrossFit All Levels

Warm-up

10 min: Run, Rope & Row

Metcon

Mon: Metcon (Time)

75 x DU
40x HSPU
40x KB swing (70,53)
40 x Toes to Bar
75 x DU

Mon: Front Squat (3-3-3-3-3)

Tues: Metcon (Time)

3 Rounds
50 x BW Squats
7 x Chest to Bar Pull Ups
10 x Power Cleans

Tues: Push Press (3-3-3-3-3)

Wed: Floor Press (8-6-4-2-2)

SILVERBACK STRONG

1a Floor Press 8-6-4-2-2
1b Deadhang Pull Up 8-6-4-max-max
2a Farmer Carry (2 min on 1 min rest) x 4
2b “Rest” Push Ups 30 sec of the above minute
3a Double Unders 4 x 1min 30 sec rest

Thurs: Metcon (AMRAP – Rounds and Reps)

12 Min
Push Press x 7 (115, 75)
Overhead Squat x 10
Sit Ups x 15

Thu: Deadlift (3-3-3-3-3)

Cash Out

500m Row (Time)

Max Effort 500m Row

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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