08.22.2014 – CrossFit Silverback

21
Aug

08.22.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Squat Clean (10 min WUT 85% then EMOM 3 reps x 6 min )

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min:
10 KB Swings 70/53#
10 HR Pushups
10 Pullups

Tuesday

Split Jerk (10 min WUT 85% then EMOM 3 reps x 6 min)

Metcon (Time)

Run 400
30 x Deadlift (275, 185)
20 x Burpee Box Jump (24, 20)
Run 400

Wednsday

Metcon (Distance)

Row 20min

Metcon (Distance)

The Spartan
Working as a team Athlete 1 Farmer Carry while Athlete 2 Bear Crawl. Athletes can switch at any time and every time they put the bells down. continue until unwilling or unable to continue

Thursday

Squat Snatch (10 min WUT 85% then EMOM 3 reps x 6 min)

Metcon (AMRAP – Rounds and Reps)

10 min ARMRAP
10 x T2B
10 x Power Clean (185, 125)

Friday: Bonus

TK (AMRAP – Rounds)

20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood

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