03.28.2018

CrossFit Silos – CrossFit

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Weightlifting

Do 2 warmup sets before you start the E3MOM Complex below. We are only doing 3 sets IN TOTAL and this is meant to be a warmup NOT A MAX OUT

Clean Complex (3×9)

1 unbroken set every 3 minutes:

3 Hang Power Cleans + 3 Hang Squat Cleans + 3 Front Squats

The goal is to work up to at least 80% of your bodyweight. “Unbroken” means all 9 reps should be performed consecutively without pausing, stopping or dropping the barbell. If you are able to do the set unbroken it is considered Rx. Record your heaviest complex as your score. We are only doing 3 sets IN TOTAL and this is meant to be a warmup NOT A MAX OUT
This should take no more than 15 minutes to complete. Load your barbell for the WOD immediately after.

Metcon

Strict pullups should start with a dead hang

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

Hotshots 19 Scaled (Time)

Hotshots 19- Scaled (Time)

6 Rounds for time of:

30 AirSquats

19 Power Cleans, 115# / 75#

12 jumping Pull-ups (Open Standard)

300m Run

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