01.18.2018

CrossFit Silos – CrossFit

Gymnastics

Open Prep: 3R: 90 Wall Balls (3 Rounds for reps)

This should take no more than 10 minutes:

3 rounds for max reps:

90 seconds Wall Balls (20/14)

90 seconds Rest between rounds.

Benchmark/Re-Test

These must be the same weight, touch and go from the floor. This is a mental challenge. Take as much rest as you want between sets. This is for weight NOT TIME.

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Watch this workout here: https://youtu.be/GrTdasUVpSw

Cash Out

Grab a friend and rotate through stations- this will take 10 mins

Metcon (No Measure)

3 round (1 min rest between rounds)

30 sec assault bike sprint

30 sec bent over barbell row

30 sec pistol right leg (scale to assisted)

30 sec pistol left leg (scale to assisted)

30 sec russian kbs

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