CrossFit Workout 5/17/17 Monday

FRCF Combatives

Tuesday nights at 6:30 PM.

Talk to Skip for more information.  This training is open to non-FRCF members as well, you just need to contact .

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 3(snatch + C&J), up to your snatch workout weight
pull-up warm up after each set

Workout (start this at 35 past the hour)


Silverman’s Birthday Workout


For time:
1 mile run
24 snatches, 185 lbs/125 lbs
20 clean and jerks, 225 lbs/155 lbs
15 muscle-ups

If those weights don’t work for you, pick a weight that is heavy enough that you can only do singles with.
For the muscle-ups, substitute 45 pullups.

This has a 40 minute time cap.

Competition Team Lift

You did enough lifting in the CrossFit Workout.  Do the skills or supplemental.

Competition Team Skills

5 rounds for completion of:
50 double-unders
4 rope climbs

Supplemental Workout

Airdyne Intervals
10 rounds of:
:40 hard
:20 easy spin
At the 15 minute mark…..
10 rounds of:
:20 sprint
:40 easy spin