06.20.2014 – CrossFit Silverback

19
Jun

06.20.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Back Squat (EMOM x 3 7min @ 80%1RM)

Metcon (AMRAP – Reps)

8 Rounds of:
Deadlift 20 sec
Rest 10 sec
Burpee 20 sec
Rest 10 sec

Tuesday

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

Metcon (Time)

“21”
5 Rounds
KB Swing x 21
Sit Ups x 21
Walll Ball x 21

Wednsday

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

2a: Kettlebell Snatch (8-4-6-2 (each arm))

2b: Double KB Rack Lunge (4 x 10 (each leg))

Two KB held in rack position with knuckles touching.

3: Metcon (Distance)

Farmer Carry for 6 minutes
Starting with the 1st minute athlete stops and completes 10 push ups.

Thursday

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

Metcon (AMRAP – Rounds)

EMOM
1 x Thruster (95,65)
5 x Pull Ups
Add one thruster each round

Leave a Reply