08.15.2014 – CrossFit Silverback

14
Aug

08.15.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Squat Clean (4 x 5 @ 80%)

Metcon (Time)

3 rounds for time of:
15 x Burpees Jump over
15 x Deadlifts 185/125#
15 x Chest 2 Bar Pullups

Tuesday

Split Jerk (4 x 5 @ 80%)

Metcon (AMRAP – Reps)

4 Rounds
60 sec Max Effort Rowing
30 sec Rest
60 sec Max Effort Wall Ball
30 sec Rest

Wednesday

Metcon (Weight)

3 Rounds
Double KB Clean (2,4,6,8,10)
30 sec between each set
Rest 2 min

Rest 5 min
Double KB Swing (4,6,8,10)
30 sec between each set
Rest 2 min

Metcon (AMRAP – Reps)

4 Rounds
30 sec x Frog Jump
30 sec Rest

Rest 2 min

4 Rounds
30 sec x Split Jump
30 Sec Rest

Rest 2 min

4 Rounds
30 sec x Burpees
30 sec Rest

Thursday

Squat Snatch (4 x 5 @ 80%)

Metcon (Time)

3 rounds for time of:
50 x Double Unders
20 x Box Jumps 24/20″
10 x Thrusters 135/95

Friday: Bonus

2k Row (Time)

Max Effort 2k Row

Leave a Reply