03.06.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

1. No Adult Private Class on Tuesday at 4:30pm for four weeks.

2. Both Saturday Classes will be performing the OPEN. No Partner WODs on Saturday for the next 3 weeks.

Skill / Technique Work

This should take no more than 5 minutes to complete.

3×10 sec: Ring Hold / Dip Hold (No Measure)

Static Holds:

-3×10 seconds Ring Support Hold

-3×10 seconds bottom of dip hold

Metcon

“Rahoi” (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

12 Box Jumps (24/20) Rx+: Do Step Ups holding 2×50/35 Dumbbells @ 20)

6 Thruster 95/65 (Rx+: use 2×50/35 Dumbbells)

6 Bar or DB facing burpees

Masters (50+) step ups allowed

75/55 thrusters

Masters doing metcon as originally prescribed rx+

Cash Out

Cash Out: Summer is Coming Pump Session! (Time)

5 rounds with empty barbell (45/35)

8 bicep curls

8 strict press

8 bent-over rows

8 tricep skull crushers (standing)

8 reverse curls

Do each set without dropping the bar and only rest 30 seconds between rounds

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