Silver Back Week 1

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

10 Russian KB Swings

10 Air Squats

2 Sets for quality

10 Cossack Squats

10 Waiter Squats

5 Reps each side

Weightlifting

Tempo Front Squats (1-1-1-1-1-1-1-1-1)

EMOMx9

1 Tempo Front Squat

Tempo

5 Seconds Down

2 Second Pause at bottom

Aggressively stand

Set 1-3 @60%

Set 4-6 @65%

Set 7-9 70%
Scoring Set 7-9

Metcon

Singled Out (3 Rounds for reps)

3 Rounds

Min 1 Wallballs 20/14@9/10″

Min 2 Alternating DB Snatches 45/25

Min 3 Step Ups 24/20

Min 4 Single Arm DB Clean & Jerk 45/25

Min 5 Cal Row

Min 6 Rest

RX+

Min 1 Wallballs 20/14@10′

Min 2 Alternating DB Snatches 50/35

Min 3 Box Jumps 24/20

Min 4 Single Arm DB Clean & Jerk 50/35

Min 5 Cal Row

Min 6 Rest
Scoring each round separte for reps

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