4/7/2015 – CrossFit Silverback



Main – CrossFit All Levels


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

Shoulder Day (No Measure)

Steady Tempo 45/25

40:20 Work Rest

Shoulder Press

Push Press

Split Jerk


Shoulder Press

10 minutes:

Strict Shoulder Press x 1 rep

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Shoulder Press

Two sets of:

Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM

Rest 3 minutes


Metcon (Time)

“Pumped Up Game Changer”

21 – 15 – 9

Deadlift (275/185)

Box Jumps (24/20)

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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