02.10.2017

CrossFit Silos – CrossFit

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Weightlifting

Reverse Grip Bench Press (5×5)

5×5. Record your heaviest set of 5.

Reverse Grip Bench Press Movement Demo: https://www.youtube.com/watch?v=_y5VJGlk32I&index=29&list=PL09E1BA9EEF93DC6A

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cash Out

30 Overhead Med Ball Throws (Time)

WATCH THE VIDEO!

Using the 20/14 med balls perform 30 overhead med ball throws for time. This is a full-body exercise that develops explosive strength and power.

How to: In athletic stance, facing away from the wall- hold med ball at chest height with arms fully extended

Perform semi-squat while bringing med ball between legs

Explosively jump out of squat and throw med ball overhead to partner or against wall

Turn and catch ball from partner or rebounding off wall

Points of Performance:

1. Generate power from the ground up

2. Fully extend hips forward to throw med ball

3. Throw med ball out, not up

Movement Demo: http://www.stack.com/a/exercise-of-the-week-overhead-med-ball-throws

Scale to

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