Silverback

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Burpees

10 Plate Jumps

10 Wallballs

Silverback Primer

3 Sets for Quality

10 Jerk Grip Overhead walking lunges

10 Bent Over Rows
Stimulus

First of 2 iterations, the next being a week from today

Lets set the baselind today for this set with our best movement. We can increase the loading next week.

Weightlifting

Back Squat Wave week 3 (6-4-2-6-4-2-6-4-2)

Set 1-6 Reps @74%

Set 2-4 Reps @80%

Set 3-2 Reps @86%

Rest 3 MIn

Set 4- 6 Reps @80%

Set 5- 4 Reps @86%

Set 6- 2 Reps @92%

Rest 3 Min

Set 7- 6 Reps @86%

Set 8- 4 Reps @92%

Set 9- 2 Reps @98%
This is based off of your 5 Rep max Back Squat. Scoring your last set of 2.

Metcon

Wonderwall (Time)

60 II Unders , 30 Burpees

60 II Unders, 30 Wallballs 20/14 @10’/9′

60 II Unders, 30 Deadlifts 155/105

60 II Unders, 30 Wallballs

60 II Unders, 30 Burpees

Rx+

Deadlifts 225/155

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