CrossFit Silos – CrossFit
Skill / Technique Work
Pullup Complex: EMOM 6 (No Measure)
EMOM x 6
Odd: 2 Negatives with a 3 sec hold with chin over bar (the top) AND 1 strict Pull Ups AND 2 Kipping Pull Ups
Even: 10 Sec Hollow Hold with PVC (Shoulder blades off the ground) with 3 second rest between holds.
-Scale 1: 3 Negatives and 2 pull ups with feet on box using barbell in rack.
-Scale 2: 3 Negatives on Ring and 4 ring rows
-RX+: 3-4 Weighted Pull ups or L-Sit Pull Ups
Rx+: Note weight in comments if doing weighted pull-ups
Metcon
5x: Med Ball Clean + UNBROKEN PP (Time)
5 rounds:
20 med ball cleans (20/14)
10 UNBROKEN Push Press from rack (95/65)- scale to a load you can do unbroken. This is the Rx standard. If you break during any of the 5 Push Press sets it is not considered Rx.
Cash Out
1 Mile Run (Time)
Run at 75% effort. This is not a max efforr run. It is a cool down run.
