05.30.2014 – CrossFit Silverback

29
May

05.30.2014

Main – CrossFit All Levels

Warm-up

Buddy Row (No Measure)

3 x 250 Alternating between 2 or 3 athltetes

Buy In

Hands and Feet (No Measure)

Each Movement alternate hands and feet on agility ladder.
One Foot/Hand x 2
Two Foot/Hand x 2
Buzz Saw x 2

Monday

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

Tuesday

Front Squat (Max Reps @ 75%1RM 15 breath rest x 3)

Metcon (Time)

18-15-12-9-6-3 Power Clean (135, 85)
36-30-24-18-12-6 Sit Ups

Wednsday

1: Push Press (Max Reps @ 75%1RM 15 breath rest x 3)

2: Max Height Box Jump (Distance)

Max Height Box Jump

3a: Metcon (Weight)

Double KB Swing (10 – 10 – 10)

3b: Metcon (Weight)

KB Bear Crawl x 15m x 3

4: Metcon (AMRAP – Reps)

Tabata Double Unders

Thursday

Deadlift (Max Reps @ 75%1RM 15 breath rest x 3)

Metcon (Time)

7 Rounds
10 x Wall Ball (20.14)
5 x Burpee
Every 2 minutes on the minute 20m Bear Crawl

Friday: Bouns

Metcon (Time)

21-15-9
KB Snatch Right Arm Left Arm
Hand Stand Push Ups

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