09.26.2014 – CrossFit Silverback

25
Sep

09.26.2014

Main – CrossFit All Levels

Buy In

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

Agility Ladder (No Measure)

2 x One Foot
2 x Two Feet
2 x Cross Country
2 x Buzz Saw

Monday

Squat Clean (WUT 80% in 10 min Perform ladder 6-1 2 min rest)

Metcon (AMRAP – Reps)

5 Rounds; 3 min AMRAP, 1 min rest between rounds
400 Run
Max Effort Thrusters 95/65

Tuesday

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

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 Deadlifts 275/180
10 Pull-ups
10 Pushups

Wednesday

Metcon (Weight)

4 Rounds
1a) Turkish Get Up 3,2,1,1
1b) 60m Farmer Carry

Metcon (Weight)

2a) Double KB Clean x 8,6,4,2
2b) Double KB Push Press x 4,3,2,1

Metcon (No Measure)

50 x Dead Hang Pull Ups

Thursday

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

Metcon (Distance)

8 min AMRAP
10 x Hang Power Clean
10m Shuttle Run
Add additional down and back each round (20m)

Friday: Bonus

5k Row (Time)

Max Effort 5k Row

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