W.O.D.

Silverback

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row/run

10 KBS

10 Push Ups

10 Lunges

Silverback Primer

2 Sets

5 Inchworms

200′ Single Arm Overhead Carry (change every 50′)

Push Press Primer

5-5-5

Weightlifting

Push Press (10-10)

Setting a weight baseline today. Bar will be from rack. Completing several sets of 5 to 7 reps will allow you to build in weight without burning out. We can aim for 2 or 3 attempts of 10 reps as the weight starts to get heavier. Rest as needed between sets.

Metcon

Little Dipper (Time)

21-15-9

Push Jerks 115/80

Push-Ups

RX+

21-15-9

Push Jerks 135/95

Lateral Barbell Burpees

Week 3 of the Silverback

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

21 PVC Overhead Squats

15 Straight Leg Abmat Sit-ups

9 Cal Bike/Erg

BB Warm up

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Back Squat Primer

5-3-1 Building up to 70%

Weightlifting

Back Squat Waves (6-4-2)

Set 1 -6 Reps @70%

Set 2 -4 Resp @76%

Set 3 – 2 Reps @82%

Rest 3 Min

Set 4 -6 Reps @76%

Set 5 – 4 Reps @82%

Set 6 -2 Reps @ 88%

Rest 3 Min

Set 7 -6 Reps @82%

Set 8 – 4 Reps @88%

Set 9 -2 Reps @ 94%
You will do set 1, change weight, do set 2 and again change out weight and do set 3. Then you will rest for 3 min and start on set 4-5-&6. We will score your last set of 2 reps @94% . THIS IS OFF OF YOUR 5 REP MAX FROM LAST WEEK.

Metcon

Flinstones (Time)

2 Rounds

50 Wallballs 20/14 @10’/9″

20 Burpees

30 Sit-Ups

20 Alternating DB Snatches 45/25

RX+

2 Rounds

50 Wallballs 20/14 @10′

40/30 Cal Row/Bike/Erg

30 T2B

20 Alternating DB Snatches 70/50

SilverBack Week 2

CrossFit Fireground – CrossFit

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Iron Lotus Team Version (Time)

Teams of 3

800m Run

80/ 60 Cal Row/Bike/Erg

80 Box Jumps 24/20

80 Front Squats 95/65

80 Hang P Cleans 96/65

80 Front Squats 95/65

80 Box Jumps 24/20

80/60 Cal Row/Bike/Erg

800m Run

RX+

Teams of 3

800m Team WB Run 20/14

80/60 Cal Row/Bike/Erg

80 Box Jump Overs 24/20

80 Overhead Squats 95/65

80 Hang P Snatrches

80 Overhead Squats

80 Box Jump Overs

80/60 Cal Row/Bike/Erg

800m Team WB Run

Silver Back Week 2

CrossFit Fireground – CrossFit

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Weightlifting

Tempo Front Squats (1-1-1-1-1-1-1-1-1)

EMOMx9

1 Front Squat

5 Sec Down

2 Sec Pause

aggressively stand

Set 1-3 63%

Set 4-6 67%

Set 7-9 71%

This is 1 Front Squat with heavier % than last week.

Metcon

Steam Roller (Time)

5 Rounds

400m Run/500m Row

15 Pull-Ups

2 Deadlifts 225/155

Each Round the Deadlifts go up by 2

Round 1-2 Reps

Round 2-4 Reps

Round 3-6 Reps

Round 4-8 Reps

Round 5-10 Reps

RX+

5 Rounds

25/20 Cal Bike/ 30/21 Cal Row

15 C2B Pull-Ups

2 Deadlifts 315/225

Each Round the deadlifts go up by 2
Working through a well balanced triplet workout today. One park mono-structural, one part gymnastics, one part barbell. The pull-ups and deadlifts should be something that can be completed with short breaks. This is a standard Dead (NOT A SUMO DEAD).

Silverback Week 2

CrossFit Fireground – CrossFit

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Weightlifting

Bench Press (5-5-5-5)

Building to a heavy set of 5 reps

Power Wheels (3 Rounds for reps)

AMRAPx3

9/6 Cal Bike/Row/Erg

12 Power Snatches 75/55

Rest 3 Min

AMRAPx3

9/6 Cal Bike/Row/Erg

8 Power Snatches 95/65

Rest 3 Min

AMRAPx3

9/6 Cal Bike/Row/Erg

4 Power Snatches 115/85

RX+

1. 95/65

2. 115/85

3. 135/95

Extra Work

Metcon (No Measure)

3 Sets Each Side

7 Single Arm DB Bench Press

7 Single Arm DB Bent Over Row

Silverback Week 2

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

30 Sec Superman Hold

200m Row

20 Core

15 Squats

10 Push ups

5 Strict Pull-Ups/ Pull-Ups

Weightlifting

Power Clean Complex 3-Pause (2-2-2-2-2)

Every 2 Min

1 Complex (Touch N Go)

1 “3-Pause” Power Clean

1 Power Clean

1st Pause (2 Sec) Just Below Knee Level

2nd Pause (2 Sec) Jumping Position (Pockets)

3rd Pause (2 Sec) Catch Position

Set 1 @57%

Set 2 @ 60%

Set 3-5 @ 63%
Score the last 3 @ 63%

Metcon

Snack Bar (Time)

3 Rounds

400m Run

10 Power Cleans 115/85

15 Burpees

10 Sit-Ups

10 Push Jerks 115/85

RX+

3 Rounds

400m Run

10 Power Cleans 155/105

500m Row

10 Push Jerks 155/105

Silverback Week 2

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Row 200m

15 Core

15 Plate Jumps

10 KBS

10 Squats

Back Squat Primer

5 Reps @50% of 1rm Back Squat

4 Reps @60%

3 Reps @70%

1 Rep @75%

1 Rep @ 80%

Weightlifting

Back Squat (5-5-5)

Metcon

Taco Bell (AMRAP – Rounds and Reps)

AMRAPx9

35 II Unders

25 Air Squats

15 KBS 1.5/1

Scaled II Unders 2:1 + 5 Buprees

Smash Mouth (team)

CrossFit Fireground – CrossFit

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Smash Mouth (Team) (Time)

RX

Teams of 3

RX+

Teams of 2

3 Rounds of

800m Run (400×2)

21/15 Cal Bike/Row/Erg

5 Rounds of “Bergeron Beep Test”

1 Round of BBT

7 Thrusters 75/55

7 Pull-Ups

7 Burpees

You can break up the run how every you want.

Silver Back Week 1

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

10 Russian KB Swings

10 Air Squats

2 Sets for quality

10 Cossack Squats

10 Waiter Squats

5 Reps each side

Weightlifting

Tempo Front Squats (1-1-1-1-1-1-1-1-1)

EMOMx9

1 Tempo Front Squat

Tempo

5 Seconds Down

2 Second Pause at bottom

Aggressively stand

Set 1-3 @60%

Set 4-6 @65%

Set 7-9 70%
Scoring Set 7-9

Metcon

Singled Out (3 Rounds for reps)

3 Rounds

Min 1 Wallballs 20/14@9/10″

Min 2 Alternating DB Snatches 45/25

Min 3 Step Ups 24/20

Min 4 Single Arm DB Clean & Jerk 45/25

Min 5 Cal Row

Min 6 Rest

RX+

Min 1 Wallballs 20/14@10′

Min 2 Alternating DB Snatches 50/35

Min 3 Box Jumps 24/20

Min 4 Single Arm DB Clean & Jerk 50/35

Min 5 Cal Row

Min 6 Rest
Scoring each round separte for reps

Silver back week 1

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row

20 Core

10 Kip Swings

10 Push-Ups

10 Lunges

5 Min stretching on your own.

Metcon

Burning Barbra (Time)

5 Rounds of

20 Air Squats

20 SIt-Ups

20 Push Ups

20 Lunges

Rest 2 Min between sets

RX+ Weight Vest 20/14

Extra Work

Metcon (No Measure)

5 Min

II Under Practice