01.19.2017

CrossFit Silos – CrossFit

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Warm-up

Crossfit Kids Warmup: https://www.facebook.com/wodontheroad/videos/1808564219408219/

Weightlifting

Front Squat Box Squats (5×5)

Record your heaviest set of 5 from the rack. Make sure your hip crease is below parallel. Keep your elbows high and core engaged.
Front Squat Box Squats demo video: https://www.youtube.com/watch?v=ZhUMGKNwCfk

Metcon

15 EMOM 75% Squat C&J (Weight)

15 min EMOM @ 70-75% of your 1RM C&J

Min 1: 3 Squat Clean & Jerk

Min 2: 2 C&J

Min 3: 1 C&J

Min 4: 3 C&J

Min 5: 2 C&J

Min 6: 1 C&J…

*THESE ARE SQUAT CLEANS NOT POWER CLEANS*

repeat the 3,2,1 pattern for 15 min.

Your score for this workout is the total load used. Keep the load the same throughout the workout. If you have to drop weight record your lowest weight used.

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