Silver Back Week 2

CrossFit Fireground – CrossFit

View Public Whiteboard

Weightlifting

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

EMOMx9

1 Front Squat

5 Sec Down

2 Sec Pause

aggressively stand

Set 1-3 63%

Set 4-6 67%

Set 7-9 71%

This is 1 Front Squat with heavier % than last week.

Metcon

Steam Roller (Time)

5 Rounds

400m Run/500m Row

15 Pull-Ups

2 Deadlifts 225/155

Each Round the Deadlifts go up by 2

Round 1-2 Reps

Round 2-4 Reps

Round 3-6 Reps

Round 4-8 Reps

Round 5-10 Reps

RX+

5 Rounds

25/20 Cal Bike/ 30/21 Cal Row

15 C2B Pull-Ups

2 Deadlifts 315/225

Each Round the deadlifts go up by 2
Working through a well balanced triplet workout today. One park mono-structural, one part gymnastics, one part barbell. The pull-ups and deadlifts should be something that can be completed with short breaks. This is a standard Dead (NOT A SUMO DEAD).

Share