10.31.2014 – CrossFit Silverback

30
Oct

10.31.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

KB Swing and Clean Gauntlet (No Measure)

In ascending order 5 KB lightest to heaviest 3 swings, 2 cleans, 1 press. Two times through each arm

Monday

Clean Pull (95% 5×5)

Back Squat (75%x5, 80% 3 x 5, 85%x 3)

Metcon (Time)

400M RUN

21 DEADLIFTS 225/155

21 TOES-TO-BAR

400M RUN

15 DEADLFITS 225/155

15 TOES-TO-BAR

400M RUN

9 DEADLIFTS 225/155

9 TOES-TO-BAR

Tuesday

Snatch Balance (70% 3×2, 75% 3×2, 80% x 3)

Push Press (80% 5×5)

Metcon (AMRAP – Reps)

4 rounds, 1 min per, :30 rest

:60 Max 10m Shuttle Run, rest :30

:60 Max Pullups, rest :30

Wednesday

Power Clean + Clean (4×75%)

A two rep movement with the power squat from the floor immediately followed by the full Squat Clean. % is based off of Squat Clean. Designed to build confidence in dropping under the bar while building confidence.

Metcon (No Measure)

Rope Climb x 4,3,2,1

3 Rope Pulls as alt. to Rope Climbs

Squat Snatch (65% x 5, 70% x 4, 75% 2×3)

Metcon (AMRAP – Reps)

40:work 20:rest

Hollow Rock or Hold

Plank Hold (push up)

Sit Ups

Plank Hold (side)

Flutter Kicks

Plank Hold (opposite side)

Thursday

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

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