06.27.2014 – CrossFit Silverback

26
Jun

06.27.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Back Squat (3 x Max reps with 15 breath rest @ 80% 1 RM)

Metcon (No Measure)

EMOM for 20 min
Even Minutes 30 x Double Unders
Odd Minutes 3 x Deadlift (315,225)
Continue until unwilling or unable to continue. If this is prior to 10 min rest 1 min and then resume.

Tuesday

Push Press (3 x Max reps with 15 breath rest @ 80% 1 RM)

Metcon (AMRAP – Reps)

3 Rounds
1 min Row for Calories
1 min KB Swing (70,53)
1 min Box Jumps
1 min Rest

Wednsday

Turkish Get Up (Work up to heaviest 3 on each arm)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday

Deadlift (3 x Near max with 15 breath rest @ 80% 1RM)

Metcon (Time)

4 Rounds
Squat Clean (12,9,6,3) 155,105
Bear Crawl x 30m

Friday: Bonus

Metcon (Time)

Run 800m
Row 2k
Run 800m

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