03.15.2017

CrossFit Silos – CrossFit

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Weightlifting

4x Tempo: Hip Thrusters, Pushups, Ring Rows (4 Rounds for reps)

Every 90 seconds, for 18 minutes (4 sets):

Station 1 – 6 Barbell Hip Thrusters @ 21X1

Station 2 – 8 Tempo Push-Ups @ 1111

Station 2 – 10 Supine Ring Rows @ 2111

Supine Ring Row Demo: https://www.youtube.com/watch?v=Waj0jV1GoqQ

Keep track of your reps each round for all 4 sets. Record load used for thrusters in comments.

Metcon

12 EMOM 5-3-1 Hang Power Cleans (3 Rounds for weight)

12-minute EMOM: (no dropping from top of clean except on last rep)

R1: Minutes 1-4: 5 touch and go high-hang POWER cleans each minute

R2: Minutes 5-8: 3 touch and go hang power cleans each minute

R3: Minutes 9-12: 1 power clean each minute (from the floor)

Rx+: Increase reps by 1 for each round. Rx+ rep scheme is: R1: 6 reps R2: 4 reps; R3: 2 reps. Same time domain.

*Increase weight if possible each round. Record weight for each round.
GO HEAVY

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