Silverback

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

600m Run

10 Spiderman and Reach

10 Slow Air Squats

10 Walkouts

10 Fast Air Squats

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Strict HSPU EMOM (12:00 EMOM)

12:00 EMOM

Minute 1 – 6

Minute 2 – 6

Minute 3 – 4

Minute 4 – Rest

C: Metcon (AMRAP – Reps)

“Silverback” Part 1 – AMRAP 5:

21 Back Squats (135/95)

15 Back Squats (185/135) (155,105)

9 Back Squats (225/155) (185,135)

Time Remaining, Max Back Squats (275/185) (205,155)

Rest 5:00

D: Metcon (AMRAP – Reps)

“Silverback” Part 2 – AMRAP 5:

21 Push Press (115/80) (95,65)

15 Push Press (135/95) (115,80)

9 Push Press (155/105) (135,95)

Time Remaining, Max Push Press (185/125) (145,100)

Rest 5:00

E: Metcon (AMRAP – Reps)

“Silverback” Part 3 – AMRAP 5:

21 Hang Power Cleans (115/80) (95,65)

15 Hang Power Cleans (135/95) (115,80)

9 Hang Power Cleans (155/105) (135,95)

Time Remaining, Max Hang Power Cleans (185/125) (145,100)

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