08.08.2014 – CrossFit Silverback

7
Aug

08.08.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Squat Clean (Establish training 1rm)

Metcon (AMRAP – Reps)

9 min,
An ascending ladder by 3′s of:
3 Deadlifts 185/125
3 Pullups
6 Deadlifts
6 Pullups…….

Tuesday

Split Jerk (Establish training 1 rm)

Metcon (Time)

7 x Dead Hang Pull Up
10 x Push Up
7 x Dead Hang Pull Up
10 x Push Up
continue with same reps and sets
Wide Grip& Wide Stance
Chin Ups & Diamond Push Up

Wednesday

Metcon (Distance)

2 min
12 x Barbell Lunges
20m Shuttle Run

Metcon (AMRAP – Reps)

2 min
15 x KB Swing 72,53
Double Unders

()

Thursday

Squat Snatch (Establish training 1rm)

Metcon (AMRAP – Reps)

5 rounds for total reps of:
:30 ME Snatch 95/65, rest :30
:60 ME Burpees, rest :30

Friday: Bonus

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

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