09.19.2014 – CrossFit Silverback

18
Sep

09.19.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Metcon (AMRAP – Reps)

11 min
Run 1/4, 1/2 or 3/4 of a mile as long as it can be completed in less than 6 minutes
30 x Squats
30 x Sit Ups
30 x Plank Ups
40 x Lunges
40 x Bicycles
40 x Push Ups
50 x Squat Jumps
50 x Flutter Kicks
50 x Mountain Climbers
100 x Burpees

Tuesday

Squat Clean (60% x 5 70% x 3 80% x 3 90%x1 20min)

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP:
5 DEADLIFTS 275/185
10 TOES-TO-BAR
15 BOX JUMPS 24/20

Wednesday

Split Jerk (60% x 5, 70% x 3, 80% x 3, 90% x 1 20min)

Metcon (Time)

50 x Sit Ups
21 x KB Swings 70,53
30 x Double Unders
18 x KB Swings
25 x Double Unders
15 x KB Swings
20 x Double Unders
12 x KB Swings
15 x Double Unders
9 x KB Swings
10 x Double Unders
6 x KB Swings
5 x Double Unders
3 x KB Swings
50 x Sit Ups

Thursday

Squat Snatch (60% x 5, 70% x 3, 80% x 3, 90% x 1 20min)

Metcon (Time)

21-15-9
Front Squats 155,105
Burpee Bar Jump Over

Friday: Bonus

Brehm (Time)

For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row

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