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 Skip@FrontRangeCrossFit.com .
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
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
1 mile run
24 snatches, 185 lbs/125 lbs
20 clean and jerks, 225 lbs/155 lbs
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:
4 rope climbs
10 rounds of:
:20 easy spin
:40 easy spin