THE SILVERBACK BUFFET – CrossFit Silverback

1
May

THE SILVERBACK BUFFET

You can never say you missed that WOD because it was your rest day because it will always be waiting for your here on Friday.

Warm-up

Run, Rope and Row

10 min any combination of the above.

Monday

Front Squat (5-5-5-5)

Jones Crawl

3 Rounds
10 x Deadlift (115%BW)
25 x Box Jump

Tuesday

Push Press (5-5-5-5)

Metcon (Time)

“The Bear and the Burpee”
4 Rounds
5 x Bear Complex (135,85 Dynamic or Strict)
5 x Bar Facing Burpees
Add 5 Burpees each round

Wednsday

(AMRAP – Rounds and Reps)

EMOM
1 x Pull Up add 1 per minute Until failure
Rest 2 min

EMOM
2 x Push Up add 2 per minute Until failure
Rest 2 min

EMOM
3 x Squat add 3 per minute Until failure

Thursday

Deadlift (5-5-5-5)

5 rounds for time of:
115-lb. barbell overhead walking lunges, 24 feet
15 knees-to-elbows

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