Silverback Week 3

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

10 Push Ups

10 Sit-Ups

10 Cal Bike/Erg

10 Squats

10 PVC Overhead Squats

BB Warm-Up

Silverback Primer

3 set for quality

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each Side)

Back Squat Primer

6-4-2

Building up to 72% of your 5 rep max Back Squat.

Week 2 Squat Waves (6-4-2 . 6-4-2 6-4-2)

All percentages are based off our 5 Rep Max.

Set 1- 6 Reps @72%

Set 2- 4 Reps @78%

Set 3- 2 Reps @84%

Rest 3 Min

Set 4- 6 Reps @78%

Set 5 -4 Reps @84%

Set 6 -2 Reps @90%

Rest 3 Min

Set 7 -6 Reps @84%

Set 8 -4 Reps @90%

Set 9 -2 Reps @96%
This will be just like last week. You will do 6 reps , change weight, do 4 reps, change weight, do 2 reps then rest 3 min. NO RESTING BETWEEN THE 6-4-2. This should take no more than 10 or 11 min to complete. Scoring your 96% lift

Power Move (AMRAP – Rounds and Reps)

AMRAPx10

6 Power Snatches 95/65

9 Overhead Squats 95/65

12 Box Jumps 24/20

Share