1/28/2015 – CrossFit Silverback

27
Jan

1/28/2015

Main – CrossFit All Levels

Warm-up

PVC x 10 (No Measure)

2 Rounds

10 x Shoulder Press

10 x Back Squat

10 x Push Press

10 x Front Squat

10 x Split Jerk

10 x Overhead Squat

Buy In

Metcon (No Measure)

6 min EMOM

Even min: Row for Cal

Odd min: Thrusters (45, 25)
Focus on extremely clean form, with full extension overhead without aching your low back.

ITW

1: Metcon (3 Rounds for calories)

3 Rounds

2 min

10 – 8 – 6

Double KB Clean & Overhead

Row for Calories

Rest 2 min

2: Metcon (3 Rounds for distance)

3 Rounds

2 min

10-8-6

Barbell Front Squat

Shuttle 10m Shuttle Run

3: Metcon (No Measure)

Navy Seal Complex

2 x 7 Dead hang Pull Up

2 x 7 Wide Grip Pull Up

2 x 7 Chin Up

2 x 7 Narrow Grip Pull Up

2 x 7 Cliff Hanger Pull Up
Complete both sets of each grip before moving on to the next. While bands can be used there is NO KIPPING. If you are getting all your sets unbroken on a band your on the wrong band.

Leave a Reply