01.09.2014 – CrossFit Silverback

8
Jan

01.09.2014

Main – CrossFit All Levels

Warm-up

Med Ball Complex (No Measure)

Jog 200m then:

With a partner

30 sec Underhand Toss

30 sec Wall Ball Toss

30 sec Electric Chair Toss

30 sec Seated Toss

30 sec Partner Twist

Repeat

Buy In

Tabata Rope (No Measure)

Perform Single Unders for 20 sec work, 10 sec rest for 8 rounds

Strength & Power Development

Clean and Jerk (80% x 1, 85% x 1, 90% x 1, 85% x 1, 80% x 1)

Conditioning

Metcon (AMRAP – Rounds)

3 ROUNDS – 5 MINUTE AMRAP – 2 MINUTES REST – AMRAP:

10 PUSH-UPS

15 KETTLEBELL SWINGS 70/53

30 DOUBLE-UNDERS

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