4/13/2015 – CrossFit Silverback

12
Apr

4/13/2015

CrossFit Silverback – CrossFit All Levels

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Buy In

A six-pack of bear (No Measure)

3 min AMRAP

6 x Deadlift

6 x Hang Power Clean

6 x Front Squat

6 x Push Press

Strength

Back Squat

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

(all percentages should go off of our tested 1-RM two weeks ago, or if you’re new to the program, your most recent tested 1-RM)

followed by…

Back Squat (Max Unbroken Reps )

One set of:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“The Jolly Roger”

AMRAP 8:

7 Power Snatches (115, 85#)

14 Chest to Bar Pull Ups

21 Box Jumps (24, 20″)

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