10.03.2014 – CrossFit Silverback

2
Oct

10.03.2014

Main – CrossFit All Levels

Buy In

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

Tabatabell (No Measure)

Light to medium KB, Alternate tabat rounds between swings and goblet squats. Lowest round is score.

SILVERBACK BUFFET

Monday

Squat Clean (WUT 85% IN 10 min then 3 x max)

Metcon (Time)

21-18-15-12-9-6-3
Wall Ball 20/14
Deadlift 185, 125
Box Jump 24/20
18 min cut off

Tuesday

Squat Snatch (WUT 85% in 10min then 3 x max sets)

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Wednesday

Metcon (No Measure)

5 Rounds
5 x Tire Flip
3 x Wall Climb

Metcon (AMRAP – Reps)

4 Rounds
20m x KB Fig 8 March
max x KB Swing

Metcon (AMRAP – Reps)

10 min AMRAP
Deadhang Pull Ups
Strict Plank Push Ups

Thursday

Squat Snatch (WUT 85% in 10 min then 3 x max reps)

Metcon (AMRAP – Reps)

7 min Amrap (ladder)
3-6-9-12 . . . . .
Front Squat (135/95)
Shoulder To Overhead (135/95)

Friday: Bonus

5k Row (Time)

Max Effort 5k Row

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