09.12.2014 – CrossFit Silverback

11
Sep

09.12.2014

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% EMOM 6 min 3 reps)

Metcon (AMRAP – Rounds and Reps)

5 ROUNDS – 3 MINUTE AMRAP – 1 MINUTE REST:
3 WALL CLIMBS
6 POWER SNATCH 115/75
9 BURPEE LATERAL BAR HOPS

Tuesday

Split Jerk (WUT 80% in 10min, EMOM 5 min x 3)

Metcon (AMRAP – Rounds and Reps)

3 ROUNDS – 5 MINUTE AMRAP – 2 MINUTES REST – AMRAP:
10 PUSH-UPS
15 KETTLEBELL SWINGS 70/53
30 DOUBLE-UNDERS

Wednesday

1: Metcon (Distance)

3 Rounds
2 min
7 x Deadlift @ 75%
Flying Burpees
Rest 2 min

2: Metcon (AMRAP – Reps)

3 Rounds
2 min
Double KB Combo
Clean x 3
Front Squat x 2
Push Press x 1
Farmer Step Ups for remainder

Metcon (No Measure)

Dead Hang Pull Up
Pyramid 1-6-1
Wide Grip 1-6-1
Chin Up 1-6-1

Thursday

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

Metcon (Time)

800M RUN
40 x WALL BALLS 20/14
30 x TOES-TO-BAR
20 x SHOULDER-TO-OVERHEAD 155/110
100 x DOUBLE-UNDERS

Friday: Bonus

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