07.18.2014 – CrossFit Silverback

17
Jul

07.18.2014

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

SILVERBACK BUFFET

Monday

Back Squat (3 x Max Reps @ 85% of 1RM)

We will only score the 1st Set

For Time

3 Rounds
21-15-9
Burpee Tuck Jumps
Pull ups
Sit Ups

Tuesday

Push Press (3 x Max Reps @ 85% 1 RM 15 breaths rest)

Score 1st set only

For Time

Bubbles
Row 1000
25 x Deadlift (225, 155)
50 x Wall Ball
Row 1000

Wednsday

For Time

10 Rounds
3 x Power Snatch (135, 85)
10 x Box Jumps

Thursday

Deadlift (3 x Max Reps @ 85% 1 RM 15 breath rest)

AMRAP – Rounds and Reps

8 min AMRAP
5 x Power Clean (155, 105)
5 x Front Squats

Friday: Bonus

Fro Time

4 Rounds
15 x KB Swing
15 x Push Ups
50 x Double Unders

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