07.25.2014 – CrossFit Silverback

24
Jul

07.25.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

3 Position Drills (No Measure)

3 Rounds of 3 (45,25)
Power from the High Hang
Power from the Knee
Power from the Floor
Squat from the High Hang
Squat from the Knee
Squat from the Floor

Monday

Clean (Establish training 5 rep max)

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Metcon (AMRAP – Rounds and Reps)

EMOM
3 x 50% est 1 RM
add 1 every round
until unwilling or unable to
continue
If complete before 6 min.
Rest one minute and continue.

Tuesday

Split Jerk (Establish training 5RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min
5 x Jerk @ 50% 1 RM
10 x Toes to Bar

Wednsday

Thursday

Metcon (Time)

5 Rounds
5 x Snatch 50% 1 RM
15 x Pull ups

Squat Snatch (Establish training 5 RM)

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