03.10.2015 – CrossFit Silverback

9
Mar

03.10.2015

Main – CrossFit All Levels

Warm-up

Golfers Dozen (No Measure)

Row 250

12 x Pass Thru (dislocates)

12 x Back Squat

12 x Around the World (left)

12 x Front Squat

12 x Around the World (right)

12 x Overhead Squat

12 x Pass Thru

Buy In

Metcon (AMRAP – Rounds)

Bear Attack 5min AMRAP

1 x Bear Complex (45/25)

1 x 20m Shuttle Run

+1 of each on all subsequent rounds.

Strength & Power Development

Front Squat (Work up to 85% 10min then 3 sets max reps )

Conditioning

Metcon (AMRAP – Reps)

Three sets, for max reps, of:

Complete as many reps as possible in 60 seconds of:

135/95 lbs. Ground to Overhead

(snatch, clean & jerk . . . it’s all good)

Rest 2 minutes between sets

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