08.01.2014 – CrossFit Silverback

31
Jul

08.01.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

WOD

Monday

Squat Clean (Est. 3 Rep training max EMOM 7min 3 x 5 rep max)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
3 deadlifts (225/155)
6 burpees
9 double unders

Tuesday

Split Jerk (Est. 3 rep training max 6 min EMOM 6-1)

Metcon (AMRAP – Reps)

3 rounds for total reps,
1min per, rest :30 between

1:00 ME KB Swings 53/35#,
rest :30
1:00 ME Thrusters 115/75#,
rest :30
1:00 ME Cal Row,
rest :30

13:30 Total time

Wednesday

Metcon (AMRAP – Reps)

SILVERBACK STRONG

1a: Metcon (AMRAP – Reps)

3 Rounds
1 min Tire Flip with in and out

1b: Farmer’s Carry ( 1 min increasing weight each round)

2a: Metcon (AMRAP – Reps)

3 Rounds
15 – 12- 9
Step Ups w/ sand bag or plate oh

2b: Metcon (AMRAP – Reps)

3 Rounds
Max Ring Push Ups

3: Metcon (AMRAP – Reps)

40 Sec Work 20 sec rest
Hollow
Sit Ups
Plank Hold
Flutter Kicks

Thursday

Squat Snatch (Est. 3 rep training max)

Metcon (AMRAP – Rounds and Reps)

3 rounds 4min work rest 1:00

3 x Hang Power Snatch 135/95
15 x Bar Facing Burpee

Friday: Bonus

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

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