01.09.2017

CrossFit Silos – CrossFit

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Weightlifting

Cluster (1×1)

Take 20 minutes to work up to a heavy 1RM Cluster. Warmup resting 2 min between sets

1×8 @ 50%

1×5 @ 60%

1×3 @ 70%

1×1 @ 80%

1×1@ 90%

1@ Max Out
Cluster Movement Demo Video: https://www.youtube.com/watch?v=plCzO45g9nc

Metcon

7- Press-Squat-Dead (7 Rounds for reps)

With a running 10 minute clock and a 75/55lb barbell, complete the following-

60 seconds per movement

30 seconds rest between movements

1. Thruster 75/55lb

rest

2. Push Press 75/55lb

rest

3. Hang Power Clean 75/55lb

rest

4. Front Squat 75/55lb

rest

5. Deadlift 75/55lb

rest

6. Bar over burpee (lateral)

rest

7. Air squat

Score is total reps over all seven movements.

Rx+: 95/65
Feel free to use rack for movements 2 & 4 if there are enough spaces for all athletes.

Cash Out

Shoulder Complex: Y’s, T’s and W’s (No Measure)

Athletes should perform 2×10-10-20

Demo: https://www.facebook.com/breakingmuscle/videos/895695790566447/

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