10.17.2014 – CrossFit Silverback

16
Oct

10.17.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Back Squat (60%x8, 65%x8, 70%x6, 75%x6x2)

Clean Pull (90% 7×2 then 5×3)

Metcon (Time)

5 x Rounds for time of:

5 x Deadlift 275/185#

10 x Bar facing Burpees

Tuesday

Snatch Balance (60% of Squat Snatch 3 sets of 7 reps)

Push Press (75% 5×5)

Metcon (AMRAP – Rounds and Reps)

9 min of:

Row 750 M

with remaining time

4 Power Cleans 135/95#

4 Chest 2 Bar Pullups

Wednesday

Floor Press (5,4,3,2)

Pendlay Row (5,4,3,2)

Ring Dips (4 sets near max)

Inverted Ring Rows (4 sets near max)

Front Squat (60% x 8, 65% x6, 70% x 5, 75% x 3, 70% x 5)

Thursday

Squat Clean (Floor, knee, mid-thigh 65%x2, 70%x3)

Clean Deadlift (100% squat clean 2 sets x 7, 3 sets x 5)

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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