Silverback Week 1

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30 Sec of each

PVC Pass Throughs

Single Unders

PVC Overhead Squats

single Unders

BB Warm-Up

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Weightlifting

Pausing Overhead Squats (1-1-1-1-1)

5 Sets of 1 Rep

10 Second Pause in Bottom

Set 1- 50% of 1RM OH Squat

Set 2- 55%

Set 3- 60%

Set 4 & 5- Build to Heavy

Metcon

Double Jointed (AMRAP – Rounds and Reps)

AMRAPx16

15 OverHead Squats 95/65

30 II Unders

15 Deadlifts 95/65

30 II Unders

FX

15 Front Squats 75/55

30 Single Unders

5 Burpees

15 Deadlifts 75/55

30 Single Unders

5 Burpees

2:1 SIngles on Scaled +5 Burpees

Extra Work

Metcon (No Measure)

3 Sets Each Side

7 Single Arm DB Bench Press

7 Single Arm DB Bent Over Row

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