Silverback Week 8

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

3 RDS

12 Band Resisted Dead Bugs (6/side)

10 Tempo DB Squat (5/side)

8 Pausing Frog Bridges

First of 3 iterations, next being a week from today.

Lets set the baseline today with our best movement.

Weightlifting

Back Squat Waves (4-3-2-4-3-2-4-3-2)

% off of 5 Rep Max

Set 1- 4 Reps @83%

Set 2- 3 Reps @89%

Set 3- 2 Reps @95%

Rest 3 Min

Set 4- 4 Reps @89%

Set 5- 3 Reps @95%

Set 6- 2 Reps @101%

Rest 3 Min

Set 7- 4 Reps @95%

Set 8- 3 Reps @101%

Set 9- 2 Reps @107%

Metcon

Grim Reaper (2 Rounds for reps)

AMRAPx5

21-15-9

Front Squats 95/65

Sit-Ups

Rest 5 Min

AMRAPx5

15-12-9

Thrusters 95/65

Pull-Ups

Rx+

AMRAPx5

21-15-9

Overhead Squats 95/65

T2B

Rest 5 Min

AMRAPx5

15-12-9

Thrusters 95/65

C2B

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