02.29.2014 – CrossFit Silverback

28
Aug

02.29.2014

Main – CrossFit All Levels

Buy In

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Squat Clean (4 x 5 @ 80%)

Metcon (Time)

3 Rounds
50 x DU
20 x Box Jump (24,20)
10 x Thruster (135,95)

Tuesday

Split Jerk (WUT 80% in 10min, Ladder 6-1 2 min rest)

Metcon (AMRAP – Reps)

4 rounds for total reps:
rest :90 after 1st, :60 after 2nd, :30 after 3rd
:30 ME OH Squat 135/95#
:60 ME Burpees

Wednesday

1a: Metcon (Calories)

Row Sprints
3 Rounds
4 min
30 sec work/ 30 sec rest
Rest 4 min

1b: Metcon (Weight)

KB Breathing Ladder (53-35) (35-20)
1-20
Rest between in each set is one breath for each rep just performed. All sets are performed unbroken (don’t put it down until you have taken all your medicine)

Thursday

Squat Snatch (WUT 10min 80%, Ladder 6-1 2 min rest)

Metcon (Time)

15 POWER SNATCH 115/75
15 CHEST-TO-BAR PULL-UPS
400M RUN
12 POWER SNATCH 115/75
12 CHEST-TO-BAR PULL-UPS
400M RUN
9 POWER SNATCH 115/75
9 CHEST-TO-BAR PULL-UPS
400M RUN

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