Silverback Week 2

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

30 Sec Superman Hold

200m Row

20 Core

15 Squats

10 Push ups

5 Strict Pull-Ups/ Pull-Ups

Weightlifting

Power Clean Complex 3-Pause (2-2-2-2-2)

Every 2 Min

1 Complex (Touch N Go)

1 “3-Pause” Power Clean

1 Power Clean

1st Pause (2 Sec) Just Below Knee Level

2nd Pause (2 Sec) Jumping Position (Pockets)

3rd Pause (2 Sec) Catch Position

Set 1 @57%

Set 2 @ 60%

Set 3-5 @ 63%
Score the last 3 @ 63%

Metcon

Snack Bar (Time)

3 Rounds

400m Run

10 Power Cleans 115/85

15 Burpees

10 Sit-Ups

10 Push Jerks 115/85

RX+

3 Rounds

400m Run

10 Power Cleans 155/105

500m Row

10 Push Jerks 155/105

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