02.13.2016

CrossFit Silos – CrossFit

View Public Whiteboard

Metcon

3 Part Workout for Reps (3 Rounds for reps)

This workout is 3 parts. Each part has a 10 minute time cap; if you finish under 10 minutes, you can rest until the next part. If you do not finish under 10 minutes, you will go stop that section and go immediately to the next section. Every rep not completed gets a 1 sit-up per rep penalty at the end.

Part 1: you have 10 minutes to complete 3 rounds of: 25 Wall balls (20/14) 25 T2B (Time finished under 10:00 is rest before part 2)

Part 2: 10 minutes to complete 3 rounds of: 25 Burpees 25 Box jumps (24/20) (Time finished under 10:00 is rest until part 3)

Part 3: 10 minutes to complete 3 rounds of: 20 Power snatches (95/65) 20 Russian KBS (53/35)

Post completed rounds to comments. Any reps not completed will result in 1 sit-up penalty per rep.

Cash Out

Superset 3×10 pushup plate pulls with 3×10 lateral plate jam (35/15)

3×10 Pushup Plate Pulls (35/15) (3 Rounds for reps)

Keep your back flat and your core tight.

Do not rotate your hips.

Widen your feet to increase stability.

3×10 down and back. Demo at the 1:50 min mark here:

http://www.stack.com/video/3767585479001/stack-fitness-weekly-the-best-upper-body-strength-exercises-for-football-players

3×10 Lateral Walk w/ Plate Jam (35/15) (3 Rounds for reps)

Maintain an athletic position. Look through the center of the plate as you press out. Do not drag your feet.

Demo at the 3:10 min mark of this video: http://www.stack.com/video/3767585479001/stack-fitness-weekly-the-best-upper-body-strength-exercises-for-football-players

Leave a Reply

*

captcha

Please enter the CAPTCHA text