03.30.2015 – CrossFit Silverback

29
Mar

03.30.2015

Main – CrossFit All Levels

Warm-up

Run & Skip (No Measure)

Light Run x 4 with increasing intensity

High Knees 20m

Butt-Kickers x 20m

Skip x 20m

“Big Skip” x 20m

Side Skip x 20m

Siide Skip (opposite dir) x 20

Buy In

Metcon (AMRAP – Rounds)

AMRAP 4 min

Dead Lift x 10 (45,25)

Push Press x 10

Back Squat x 10

Strength & Power Development

Back Squat (20 min time limit work up to 1RTM)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 3 complete AMRAP 16 min of the following triplet:

10 x Power Clean, 185/135

20 x C2B

30 x Dead Lift 185/135

Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 runs 400m before switching with a teammate. One teammate must always be running. Score is total rounds + reps of the triplet.

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