04.26.2017

CrossFit Silos – CrossFit

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Weightlifting

18 Rep TNG OLY Complex (3×1)

3 reps each movement below in the order below- touch and go:

Deadlift

Power Clean

Front Squat

Push Jerk

OHS

Back Squat

Do the cycle above 3 times (rounds), increasing weight each round. Take no more than 3 minutes between sets. Record your heaviest round. If athletes drop the barbell between movements it is not considered Rx.

Metcon

Pullup-Burpee Ladder (Time)

Ladder:

8-1 Pull Ups (Rx+: Chest to Bar Pullups)

1-8 Burpees

Cash Out

Band Face Pulls (AMRAP – Reps)

100 Band Face Pulls- Blue band (Men); Purple Band (Women). Break into as many or few sets as you like. This is not for time. Perform face pulls slow and controlled. The Face-Pull works the rear delts, rhomboids, and external rotators (infraspinatus, and teres minor.) Keeping these muscles strong and conditioned is extremely important considering the amount of pressing we do in CrossFit. Think about the last time you DID NOT press vertically or horizontally in the gym. You probably cannot recall because it’s very rare.

Movement Demo 1: https://www.youtube.com/watch?v=YVosFbImVcU

Movement Demo 2: https://www.youtube.com/watch?v=yx9ulaiYG20

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