THE FRIDAY BUFFET – CrossFit Silverback

24
Apr

THE FRIDAY BUFFET

Warm Up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Front Squat (3-3-3-3-3)

Metcon (Time)

5 Rounds
Bear Crawl 20m
3 x Deadlift (315,210)
9 x Lateral Bar Burpees

Tuesday

Push Press (3-3-3-3-3)

Metcon (Time)

“Fran strung out, backward and upside down”
Run 800-400-200
Pull Ups 9-15-21
Thrusters (95,65) 9-15-21

Wednsday

Metcon (3 Rounds for calories)

3 Rounds
2 min AMRAP
3 x Bear Complex (135, 85)
Row for Cal until time complete
Rest 2 min
5 min rest following round 3: Score only Calories

Metcon (3 Rounds for reps)

3 Rounds
2 min AMRAP
KB Swing x 15 (72,53)
Squats x Until time complete
Rest 2 min
Rest 5 min following round 3: Score only squats. Attempt to achieve round 1 results as close as possible on rounds 2 and 3

Metcon (6 Rounds for reps)

Pull Ups Max Reps (Dead Hang)
Rest 15 Breaths
Pull Ups Max Reps
Rest 15 Breaths
Pull Ups Max Reps
Rest 2 min
Push Ups Max Reps
Rest 15 Breaths
Push Ups Max Reps
Rest 15 Breaths
Push Ups Max Reps

Thursday

Deadlift (3-3-3-3-3)

Metcon (AMRAP – Rounds)

EMOM
1 x Burpee
1 x Power Snatch (115, 75)
Add one of each every round
score last completed round

Leave a Reply