The SILVERBACK BUFFET – CrossFit Silverback

8
May

The SILVERBACK BUFFET

Time to make up that WOD from earlier in the week. Remember we are not doing them all, unless you ask nice.

Warm-up

Tri 

Row x 250
Run x 200
Single Under x 50
Row x 500
Run x 400
Single Under x 100

Monday

Front Squat (3-3-3-3)

AMRAP – Reps

Kirk
20min emom
every 2 min
15x kb swing (53,35)
7x Ring Dips
Double Unders

Score total of Double Unders

Tuesday

Push Press (3-3-3-3)

Metcon (Time)

30 rounds (for Time)
1 x Squat Clean (135,85)
2 x Lunge (1 each leg)
1 x Shoulder to Overhead

Wednsday

800m Run (Time)

Max Effort 800m Run

AMRAP – Reps

Max Pull Ups x 2 min
Rest 2 min
Max Push Ups x 2 min
Rest 2 min
Max Pull Ups x 1 min
Max Push Ups x 1 min
Rest 2 min
Max Pull Ups x 30 sec
Max Push Ups x 30 sec
Rest 5 min

AMRAP – Reps

Max Squats x 2 min
Rest 2 min
Max Sit Ups x 2 min
Rest 2 min
Max Squats x 1 min
Max Sit Ups x 1 min
Rest 2 min
Max Squats x 30 sec
Max Sit Ups x 30 sec
Rest 5 min

Thursday

Deadlift (3-3-3-3)

20 min AMRAP Reps

20 sec x Hang Power Snatch
40 rest
20 sec x Toes to Bar
40 rest

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