06.13.2014 – CrossFit Silverback

12
Jun

06.13.2014

 

Warm-up

Run, Rope and Row

10 min any combination of the above.

Buy In

Hands and Feet

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

Monday

Back Squat (EMOM 8 min x 3 at Front Squat 1RM )

The Chief 

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Tuesday

Push Press (EMOM 7min x 3 reps @ 85% 1RM)

Double Unders 42-30-18
KB swings 21-15-9 (72, 53)

Wednsday

3 Rounds
2 min
10 x Barbell Lunges (135, 85)
10m Shuttle Run
2 min rest

5 min rest following round 3
Score total distance covered.

3 Rounds

2 min
12 x KB Snatch (70,53)
Row for calories
2 min rest

5 min rest following round 3
Score total distance covered.

2 Rounds of Each Pair (not for time)

7 x Dead Hang Pull Ups
10 x Push Ups

7 x Wide Grip Pull Ups
10 x Wide Push Ups

7 x Reverse Grip Pull Ups
10 x Diamond Push Ups

Thursday

Deadlift (EMOM 7 min x 3 reps @ 80% 1 RM)

30 x Toes to Bar
30 x Box Jumps
30 x Burpees

Friday: Bonus

9 x Power Snatch (135, 85)
Run 400 meters
15 x Power Clean
Run 400 meters
21 x Deadlift

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