03.08.2017

CrossFit Silos – CrossFit

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Weightlifting

EMOM 8- OHS-BOB (Weight)

8 Minute EMOM:

Odd: *3 OHS @ 50% of 1RM using tempo @33X0 (3 count down, 3 count in hole, xplode up, 0 seconds at the top straight back down)

Even: 5 Burpees

*Each OHS rep should take about 7 seconds based on the tempo @33X0.

Metcon

3 AMRAP: OHS-Pullups to failure (AMRAP – Rounds and Reps)

Athletes will have 3 minutes to do 2 Rounds of the following:

9 OHS (95/65) (Masters 50+: 75/45)

9 Pullups

Rest remaining time.

Then add 2 reps.

Athletes will have another 3 minutes to do 2 rounds of: 11 OHS and 11 Pullups

If all reps are complete in the two rounds then athletes will add 2 reps and repeat in a new 3 minute window until failure.

Your score is the total of rounds and reps complete until failure.

Goal is for each athlete to work 9 minutes minimum. Scale back weight and even reps in order to help them meet this stimulus.

Cash Out

Metcon (No Measure)

Core Work:

3 Rounds, NOT for time:

1:00 DB Overhead Hold (50/35#)

:20 L-Sit

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