SilverBack Week 1

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

20 Cal Row/Erg/Bike

20 Core

Then 2 sets of

6 Single Kettlebell Lateral Box Step-Ups (Each Side)

:20 Sec Hollow Hold

200′ Single Kettlebell Farmers Carry(Change at 100′)

Weightlifting

Olympic Complex (9-9-9-9-9)

Every 2 Min x 5 sets

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1 -60% of 1RM Clean & Jerk

Set 2- 65%

Set 3- 70%

Set 4 & 5 Build to a Heavy
The 9 reps of this olympic barbell cycling complex are designed to be completed unbroken.

Randy Savage (AMRAP – Rounds and Reps)

AMRAPx12

RX

3 Rounds of Macho Man 95/65

15 Knee Raises

RX+

3 Rounds of Macho Man 135/95

15 T2B

1 Round of Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks
Unlike the Olympic complex, you can break the barbell however you’d like. You mush complete all 3 round on the bar (27 reps) before moving on to the Knee raises/ T2B.

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