09.05.2014 – CrossFit Silverback

4
Sep

09.05.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Jones Crawl (Time)

3 Rounds
10 x Deadlift (115%BW)
25 x Box Jump

Tuesday

Squat Clean (4 x 3 @ 90% Training 1rm)

Metcon (AMRAP – Rounds and Reps)

8 MINUTE AMRAP:
15 WALL BALLS 20/14
15 KETTLEBELL SWINGS 53/35
this should be unbroken, no questions asked, you should find yourself in a deep dark place on this workout, with your lungs ready to come out your throat, keep the pace up.

Wednsday

Metcon (Distance)

Row Sprints: 30 sec work / 30 sec rest
Men row minimum 150m per set women 100m

Metcon (No Measure)

Navy Seal Complex
7 x Pull Up
10 x Push Up
7 x Pull Up
10 x Push Up
7 x Wide Grip Pull up
10 x Wide set push up
7 x Wide Grip Pull up
10 x Wide set push up
7 x Chin Up
10 x Diamond Push Ups
7 x Chin Up
10 x Diamond Push Ups

Thursday

Squat Snatch (4 x 3 @ 90% training 1rm)

Metcon (AMRAP – Rounds and Reps)

12 min
5 x Deadlift @ BW
10 x Push Press @ 1/2 BW

Friday: Bonus

Metcon (Time)

1 mile run
1k row
100 DU

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