01.24.2018

CrossFit Silos – CrossFit

Weightlifting

Experienced athletes should attempt to achieve a PR on each movement. Athletes with less experience should consider adding reps or simply practicing the movement for a set amount of time to develop technique. Scaling Option: Practice each of the following for 12 minutes: Clean, Bench press, Overhead squat. Load is a secondary goal for the beginner for all of these lifts. Working on each movement for 12 minutes will create much more opportunity for practice. Experiment with sets of 3 reps for each of the movements. Only increase the weight if mechanics are sound.

MORE ADVICE ON HOW TO TACKLE TODAY’S WORKOUT: https://journal.crossfit.com/article/cfj-crossfit-wod-171223

Clean (1×1)

Every 2 mins x 7 sets.

Min 0: 5 reps at 50%

Min 2: 4 reps at 60%

Min 4: 3 reps at 70%

Min 6: 2 reps at 75-80%

Min 8: 1 rep at 80-85%

Min 10: 1 rep (GO BY FEEL!)

Min 12: Go for a PR!

Record your heaviest single.

Bench Press (1×1)

Every 2 mins x 7 sets.

Min 0: 5 reps at 50%

Min 2: 4 reps at 60%

Min 4: 3 reps at 70%

Min 6: 2 reps at 75-80%

Min 8: 1 rep at 80-85%

Min 10: 1 rep (GO BY FEEL!)

Min 12: Go for a PR!

Record your heaviest single.

Overhead Squat (1×1)

Every 2 mins x 7 sets.

Min 0: 5 reps at 50%

Min 2: 4 reps at 60%

Min 4: 3 reps at 70%

Min 6: 2 reps at 75-80%

Min 8: 1 rep at 80-85%

Min 10: 1 rep (GO BY FEEL!)

Min 12: Go for a PR!

Record your heaviest single.

Cash Out (Optional/Make Up)

This cash out is programmed for those not going for a PR today in the above weightlifting. The 20 wallballs must be unbroken for Rx today.

10 AMRAP: 20 WB + 10 Chinups (AMRAP – Rounds and Reps)

10 min AMRAP:

20 unbroken wallballs (20/14)

10/8 strict chin-ups* (Rx+ 5 RMU)

*NO JUMPING OR KIPPING ON CHIN UPS.

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