07.11.2014 – CrossFit Silverback

10
Jul

07.11.2014

 

THE POST 4TH OF JULY SILVERBACK BUFFET

Warm-up

Run, Rope and Row

10 min any combination of the above.

SILVERBACK BUFFET

Monday

Back Squat (EMOM 7 min 3 x @ 5RM or 90% 1 RM)

AMRAP – Rounds

Every 30 Sec until unwilling or unable to continue
Every 30 seconds until failure, no time cap
1 x Deadlift (155,105)
1 x Hang power clean
1 x Push jerk

Tuesday

Push Press (EMOM 7min 3 x @ 5RM or 90%(10 min workup))

For Time

5 rounds
Set up two cones 30 m apart
5 x KB Rack Squat (53,35)
30 m Farmer’s walk
15x Double KB swing
30 m Farmer’s walk back
Rest 1 minute
The minute rest is taken on your own, and is not optional.

Wednsday

1: For Time

4 rounds
Run x 400
Rest = 1:1 each round
Additional 5 minutes rest before #2

2: For Time

4 rounds
Row x 500
Rest = 1:1 each round
Additional 5 minutes rest before #3

3: Metcon (AMRAP – Reps)

5 minutes
Maximum Sit Ups, Push Ups, Pull Ups in any combination for a single total.

Thursday

Deadlift (EMOM 7 min x 3 reps @ 5 RM or 90% 1 RM)

For Time

3 rounds
9 x Power Snatch (95,65)
15 x Wall Ball

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