03.02.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

Come celebrate the new daddys, Justin Bachtell and Francisco Cantu and their lovely ladies Sunday from 1-3 pm at Heidi Albrect’s house!

Warm-up

Spend time with your coach talking through the movements you will work on during the GOAT cashout below.

Metcon

6RFT: KB DEAD ROW (Time)

6RFT:

-3 heavy deadlifts (225/155lb) (Rx+: 275/185lb)

-10 (5 per arm) Kettlebell single arm renegade rows (35/18lb) (Rx+: 44/25)

-20 second UNBROKEN L-sit hold

SA KB RENEGADE ROW DEMO HERE: https://www.youtube.com/watch?v=JVko-TVguMg

*To scale the L-sit hold perform the movement in accumulated time vs. unbroken (Rx) Athletes can hold it for 10 seconds, rest, and then hold remaining 10 seconds. Just remember this is not considered RX.

Goat/Free

Goat time is dedicated for working on your weaknesses. You will spend time with your coach during the warm-up coming up with two skills/movements you want and need to work on. Then, with a 10 minute running clock.

Odd Minute: Set Reps of one movement of choice

Even Minute: Set Reps of another movement of choice

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