CrossFit Silos – CrossFit
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/
