02.27.2015 – CrossFit Silverback

26
Feb

02.27.2015

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

Metcon (Time)

Row 20 cal

5 Burpees

Row 15 cal

4 Burpees

Row 10 cal

3 Burpees

Row 5 cal

2 Burpees

SILVERBACK BUFFET

Monday

Metcon (Time)

5 Rounds For Time:

155/105 lbs Hang Power Cleans x 5 reps

200 Meter Run

Tuesday

Metcon (Time)

Four rounds for time of:

15 Pull-Ups

30 Wall Ball Shots (20/14 lbs)

60 Double-Unders

Wednesday

1: Metcon (Calories)

3 Rounds

AMRAP 2 min

Thruster Cluster x 3

Row for Calories

Rest 2 min

Rest 5 min following 3rd round

2: Metcon (AMRAP – Reps)

3 Rounds

AMRAP 2 min

KB Cluster x 3 (53/35)

Farmer Step Ups

Rest 2 min

Rest 5 min following 3rd round

3: Metcon (AMRAP – Reps)

BIG TABATA

4 rounds 40:20

AbMat Sit Ups

Thursday

Metcon (Time)

115/75 lb. Power Snatch x 12 reps

24/20″” Burpee Box Jumps x 12 reps

115/75 lb. Power Snatch x 9 reps

24/20″ Burpee Box Jumps x 9 reps

115/75 lb. Power Snatch x 6 reps

24/20″ BurpeeBox Jumps x 6 reps

Strength & Power Development

Clean and Jerk (Work up to 80%: then 6 min max reps)

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