4/21/15 – CrossFit Silverback

20
Apr

4/21/15

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

GYMNASTICS SKILL BUILDING

Gymnanstic Skill Building v2.

Two sets,of:

Kipping Pull Ups/Kip Swing x 30 Sec

(working on movement efficiency – make these as effortless as possible)

30 sec Rest

Double-Unders x 30 Sec

30 Sec Rest

Chest To Floor Push Ups x30 Sec

30 Sec Rest
Work On Butterfly or Kip

Weightlifting

Shoulder Press (Record weight @ 4 sets of 3)

Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

{* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 3 reps @ 85-90%}

* Set 8 – 10 reps @ 65%

Rest between sets.

(Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.)

Conditioning

Metcon (3 Rounds for time)

“The Wobble”

3 Rounds

6 Clean and jerk 165/110lbs

Run 400m

6 Clean and jerk 165/110lbs

Rest 2 minutes

(Score Each Round For Time

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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