4/20/15 – CrossFit Silverback

19
Apr

4/20/15

CrossFit Silverback – 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

The Gauntlet (No Measure)

Set Up 12, 16, 20 and 24

2 Rounds

At each box

3 x Box Jump

3 x Push Up

Weightlifting

Back Squat (Record the set of 90%)

(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%

followed by…

Back Squat (Max Unbroken Reps)

One set of:

Back Squat x Max Unbroken Reps @ 83%

(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 (Time)

“Rump Shaker”

5 Rounds for Time

6 Deadlifts (275/185)

9 Box Jumps (24/20)

12 Toes To Bar

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