03.02.2015 – CrossFit Silverback

1
Mar

03.02.2015

Main – CrossFit All Levels

Warm-up

Push Ups and Lunges (No Measure)

10 x Squats

6 x Push Ups

6 x Forward Lunges

6 x Offset Push Ups

6 x Rear Lunges

6 x Offset Push Ups

6 x Squat Jumps

6 x Diamond Push Ups

Buy In

Metcon (AMRAP – Reps)

The Bear Relay

Teams of 2 or 3

3 Rounds

Athlete 1 performs bear complex continuously as Athlete 2 lunges 20m

Score total number of Bears

Strength & Power Development

Beast Builder V1.

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

Conditioning

Metcon (Time)

Three rounds for time of:

Pull-Ups x 20 reps

70/53 Kettlebell Swings x 15 reps

400 Meter Run

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