01.16.2018

CrossFit Silos – CrossFit

Weightlifting

Spend no more than 15 minutes on the weightlifting. Rest no more than 2 minutes between sets.

Back Squat (3 second pause) (5×5)

This should take no more than 15 minutes.

Min 1: 1×5

Min 4: 1×5

Min 7: 1×5

Min 10: 1×5

Min 13: 1×5

3 second pause in the hole each rep- each set of 5 should take at least 45 seconds. Increase load each set- record heaviest set of 5. Go by feel.

Metcon

For Time: Run-Pull-Clean (2 Rounds for time)

Round 1:

For Time @ Rx 95/65 or Rx+ 155/105

800m Run

5 Pull Ups

3 Squat Cleans

600m Run

10 Pull ups

6 Squat Cleans

400m Run

20 Pull ups

10 Squat Cleans

200m Run

Immediately into (no rest!)

Round 2:

For Time

20 Squat Cleans @ Rx 95/65 or Rx+ 155/105

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