11.07.2014 – CrossFit Silverback

6
Nov

11.07.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Strength & Power Development

Overhead Squat ( 5 x 5 @ 80%)

Monday

Metcon (AMRAP – Reps)

3 min Row for Calories

3 min Deadlift (275/185)

Tuesday

Metcon (Time)

Wall Ball x 21-15-9-4

Burpees x 4-9-15-21

Wednesday

Metcon (3 Rounds for distance)

3 Rounds

2 min

Clean 185/125

20m Shuttle Run

2 min Rest

Metcon (3 Rounds for reps)

3 Rounds

2 min

KB Swing 15-12-9 72/53

Double Unders

2 min Rest

Metcon (Time)

50 Dead Hang Pull Ups

Thursday

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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