06.06.2014 – CrossFit Silverback

5
Jun

06.06.2014

Main – CrossFit All Levels

Monday

Back Squat (3 x Max Reps with 15 Breath Rest @ Front Squat 1RM)

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Tuesday

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

Metcon (AMRAP – Rounds)

10 min AMRAP
10 cal Row
10 x Sit Ups
10 x KB Swing

Wednsday

1a: Floor Press (5-4-3-2-1)

1b: Bent Over Row (5 x Max)

2a: Renegade Row (10-8-6-4)

2b: Ring Dips (4 x Max)

3: Metcon (Time)

Accumulate 2 min L-Sit
Score total time needed to accumulate your time.

Thursday

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

Metcon (Time)

21-15-9
Power Snatch
Run 400m

Friday: Bouns

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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