02.02.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

Weightlifting starts tonight- PLAN ACCORDINGLY!

Weightlifting

Back Squat (3X5)

Metcon

REST 5 mins between EMOMs

10 EMOM 3 BS (Weight)

Every minute on the minute for 10 minutes perform 3 backsquats at the heaviest weight recorded for today’s 3×5 BS lifts. If athletes go lighter than prescribed they should not mark Rx.

16 EMOM Core + Row (AMRAP – Reps)

Even Min: 45 sec of any core movement (athlete’s choice)

Odd Min: Row 7/5 calories

Record the total number of situps for the even rounds as your score. Note the movement in the comment section.
If you don’t understand what a core movement is please ask a coach.

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