Silverback

CrossFit Fireground – CrossFit

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Weightlifting

Clean Complex

Every 90 Sec x 7 sets

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Based on 1RM Squat Clean

Set 1- 60%

Set 2 -65%

Set 3- 70%

Set 4-7 Build to a Heavy Complex

Metcon

Low Tide (3 Rounds for reps)

AMRAPx5

Buy in 400m Run

7 Squat Clean 95/65

25 II Unders/50 Singles + 5 Burpees

Rest 5 Min

AMRAPx5

Buy in 300m Run

5 Squat Cleans 115/85

25 II Unders/ 50 Singles + 5 Burpees

Rest 5 Min

AMRAPx5

Buy in 200m Run

3 Squat Cleans 135/95

25 II Unders/ 50 Singles + 5 Burpees

RX+

AMRAPx5

Buy in 700m Row

7 Squat Cleans 95/65

25 II Unders

Rest 5

AMRAPx5

Buy in 500m Row

5 Squat Cleans 115/85

25 II Unders

Rest 5

AMRAPx5

Buy in 300m Row

3 Squat Cleans 135/95

25 II Unders

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