02.17.2015 – CrossFit Silverback

16
Feb

02.17.2015

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 (Time)

Lil Beast

Row 250

7 Hang Power Clean 1 Jerk 45/25

6 Hang Power Clean 2 Jerk

5 Hang Power Clean 3 Jerk

4 Hang Power Clean 4 Jerk

3 Hang Power Clean 5 Jerk

2 Hang Power Clean 6 Jerk

1 Hang Power Clean 7 Jerk

Row 250

Strength & Power Development

Beast Builder V1. (10min thenEMOM 7min down ladder HSC up ladder Jerk)

EMOMx7

Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135

Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135

Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135

Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135

Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135

Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135

Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135
Attempt at 75% of 1 RM, no less than 65%

Conditioning

Metcon (3 Rounds for reps)

Three rounds for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings (53/35)

30 seconds Rest

60 seconds Push Ups

30 seconds Rest

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