10.24.2014 – CrossFit Silverback

23
Oct

10.24.2014

Main – CrossFit All Levels

SILVERBACK BUFFET

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Monday

Clean Pull (95% 5×5)

Back Squat (65%x6 70%x6 75%x6 80% 2×5 sets)

Metcon (3 Rounds for reps)

3 Rounds for total reps, 1 Min rest after each round:

1 min ME Deadlift 225/155#

1 min ME Toes 2 Bar

1 min ME KB Swings 53/35#

1 min ME Double Unders

Tuesday

Snatch Balance (% of Squat Snatch 65% 2 of 3 70%x3 75% 2 of 3)

Push Press (80% round down to nearest 0 or 5 5×5)

Metcon (AMRAP – Reps)

20 min

On odd minutes 10 x Power Snatch (95/65)

On even minutes 10 x Bar Over Burpees

Wednesday

SILVERBACK STRONG

Metcon (AMRAP – Reps)

Tire Fight x 30 sec

Rest 30 sec

Hammer Strike x 30 sec

Rest 30 sec

2: Metcon (Distance)

3 Rounds

Farmer Carry x 2 min

Rest x 1 min

3: Metcon (Weight)

KB Swing 10-8-6

One Arm Row 10-8-6 (each arm)

Thursday

Snatch Deadlift (100% 2 x 7, 3 x 5)

Front Squat (65% x 6, 70% x 5, 75% x 5, 80% 2×3)

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

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