03.07.2017

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.

Weightlifting

Athletes should complete the strict press first then move onto the front squats.

Strict Press (3×8 @ 60% of 1RM)

Paused Front Squat (3×3 @ 33X1)

@33X1 = 3 second count down + 3 second pause in the hole + explode up + 1 second at the top. 3 reps should take around 21 seconds.

Metcon

Long Grace (2 Rounds for time)

Round 1:

7 Rounds of: 12 KB Walking Lunges (44/25) + 25 Doubleunders (not Rx: 2x singles)

Rest 2 mins then complete:

Round 2:

50 C&J (Rx: 135/95)

Masters 50 C&J (105/75)

Masters originally prescribed rx+
Subtract the 2 minute rest time from you total time to calculate your score.

Cash Out (Optional/Make Up)

Metcon (No Measure)

Core Work:

50 Abmat Sit-ups

3 minute Elbow Plank Hold

50 Abmat Sit-ups
Accumulate 3 min plank if athletes cannot be unbroken.

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