Week 3 of the Silverback

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

21 PVC Overhead Squats

15 Straight Leg Abmat Sit-ups

9 Cal Bike/Erg

BB Warm up

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Back Squat Primer

5-3-1 Building up to 70%

Weightlifting

Back Squat Waves (6-4-2)

Set 1 -6 Reps @70%

Set 2 -4 Resp @76%

Set 3 – 2 Reps @82%

Rest 3 Min

Set 4 -6 Reps @76%

Set 5 – 4 Reps @82%

Set 6 -2 Reps @ 88%

Rest 3 Min

Set 7 -6 Reps @82%

Set 8 – 4 Reps @88%

Set 9 -2 Reps @ 94%
You will do set 1, change weight, do set 2 and again change out weight and do set 3. Then you will rest for 3 min and start on set 4-5-&6. We will score your last set of 2 reps @94% . THIS IS OFF OF YOUR 5 REP MAX FROM LAST WEEK.

Metcon

Flinstones (Time)

2 Rounds

50 Wallballs 20/14 @10’/9″

20 Burpees

30 Sit-Ups

20 Alternating DB Snatches 45/25

RX+

2 Rounds

50 Wallballs 20/14 @10′

40/30 Cal Row/Bike/Erg

30 T2B

20 Alternating DB Snatches 70/50

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