02.17.2017

CrossFit Silos – CrossFit

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Weightlifting

Barbell Cycling: 50 Clean & Jerks For Time @50% 1RM (AMRAP – Rounds)

This is your opportunity to work on your Barbell Cycling:

50 Clean and Jerks For Time. Demo video: https://www.youtube.com/watch?v=fF0SQ_Q6iTs

Complete 50 Touch & Go Clean and Jerks @ 50% of your 1RM Clean and Jerk in the least amount of sets possible. Score is the amount of sets, the less the better. Make sure to watch this video on how to avoid lowering the bar back down to your shoulders on the decent. Your goal should be to bypass the shoulder and brush the hips on the way back down.

Metcon

For Time: Deadlift-WB-PU (Time)

For Time:

50 Deadlifts 135/95lb

50 Wall Balls 20/14lb

50 Pushups

*Each time the athlete breaks a set of wall balls or push-ups, they will deadlift the barbell and hold it at their waist for an accumulated 15 seconds before returning to the work where you left off.*

Cash Out (Optional/Make Up)

Make up for last wednesdays code challenge

Cash Out: Core Challenge (Time)

5x: using 14/10lb med ball

-20 reverse crunches

-20 evil wheels: https://www.youtube.com/watch?v=YC2ZGqgJWcY&t=1s

-20 hanging windshield wipers

-20 lying med ball pass from behind head to between feet and back: https://www.youtube.com/watch?v=rJ3cJABjbpU

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