10.10.2014 – CrossFit Silverback

9
Oct

10.10.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Squat Clean (Establish a new 1RTM)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

24 x Double Unders

12 x Wall Balls

6 x Toes to Bar

Tuesday

Split Jerk (Establish new training 1RM)

Metcon (AMRAP – Rounds and Reps)

12 min

12 x Box Jump 24/20

12 x KB Swing 72/53

12 x Pull Ups

Wednsday

Metcon (3 Rounds for time)

3 Rounds

10m Walking Lunge 135/85

Run 400 m

Rest 2:00

After 3rd Round rest 5 min

Metcon (AMRAP – Reps)

3 Rounds

2 min

8 x Double KB Swing

Burpees

Rest 2:00

After 3rd Round rest 5 min

Metcon (AMRAP – Reps)

Tabata Sit Ups

Eight rounds 10:20

Lowest round is for score

Thursday

Squat Snatch (Establish new Training 1RM)

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

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