05.23.2014 – CrossFit Silverback

22
May

05.23.2014

Main – CrossFit All Levels

Warm-up

Tri (No Measure)

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

Front Squat (Three attempts start at est 1 rep)

Metcon (Time)

5 rounds for time
5 x Clean and Jerk 135
10 x pull ups
10 x box jumps

Tuesday

Push Press (Three attemps start at est 1 rm)

Metcon (Time)

KB Swing x 25 (53, 35)
Double Under x 50
KB Swing x 20
Double Under x 40
KB Swing x 15
Double Under x 30
KB Swing x 10
Double Under x 20
KB Swing x 5
Double Under x 10

Wednsday

Turkish Get Up (5-3-3-1-1 (each arm))

In between each set you will complete 2 rope climbs highest difficulty possible or 6 rope rows.

Farmer’s Carry (3 x 100m)

Rest is equal to the time spent completing the 100m

Metcon (AMRAP – Reps)

1 min Toes to Bar
30 sec rest
1 min Tuck Crunch
30 sec rest
1 min Flutter Kick
30 sec rest
1 min Sit Ups

Thursday

Deadlift (3 Attempt at 1 rep max, start at est 1rm)

Metcon (Weight)

BEAR BY THE MINUTE
EMOM for 15 min perform
Bear Complex @ 155 or 105

Friday: Bouns

Metcon (Time)

Straight from CrossFit Football
Complete 6 rounds for time:

KB power snatch (right) – 5 reps
KB Single Arm Overhead Carry (right) 20 yards
30″ burpee box jumps – 5 reps
KB power snatch (left) – 5 reps
KB Single Arm Overhead Carry (left) 20 yards
30″ burpee box jumps – 5 reps

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