Silverback Week 6

CrossFit Fireground – CrossFit

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Warm-up

Brief & Warm up 0-20

Wave 20-35

Metcon 35-60

Warm-up (No Measure)

3 Sets For Quality

10 Jerk Grip Overhead Walking Lunge Steps

10 Bent Over Rows
Second iteration of thes series, aiming to improve from last week.

When we say improve, this translates to improved machanics.

If we improve on the loading as well, thats awesome, but, it comes second to the quality of the movement.

Weightlifting

Back Squat Waves 100% (6-4-2-6-4-2-6-4-2)

Waves

Set 1- 6 Reps @76%

Set 2- 4 Reps @82%

Set 3- 2 Reps @88%

Rest 3 Min

Set 4- 6 Reps @82%

Set 5- 4 Reps @88%

Set 6- 2 Reps @94%

Rest 3 Min

Set 7- 6 Reps @88%

Set 8- 4 Reps @94%

Set 9- 2 Reps @100%
Based off of 5 Rep Max.

Metcon

Dopamine (5 Rounds for time)

Every 5 Min x 5 Round

RX

20/14 Cal Rox/Erg/Bike

20 x 10M Shuttle Springs

10 Burpees

RX+

20/14 Cal Row/Bike/Erg

20 x 10m Shuttle Sprints

20/14 Cal Bike/Row/Rrg

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