04.03.2017

CrossFit Silos – CrossFit

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Weightlifting

E2MOMX12: 2PC + 1HSC + 1J (7×1 (E2MOM))

E2MOM for 12 mins:

-2 Power Cleans

-1 Hang Squat Clean

-1 Jerk

Do this complex every 2:00 for 12 minutes increasing load over the 12 min. Record your heaviest set as your score.

Metcon

Metcon (3 Rounds for reps)

R1: AMRAP 5:00 @90% effort

5 Hang Snatch 95/65#

30 Double Unders (3x singles not Rx)

rest 2 mins

R2: AMRAP 5:00 @90% effort

7 Thrusters 95/65#

7 Burpees

14/12 Cal Row

rest 2 mins

R3: AMRAP 5:00 @90% effort

9 Box Jumps 24/20″ (step ups are not Rx)

6 Handstand Pushups

3 Muscle ups
Note the load used in comments each round.

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