04.17.2017

CrossFit Silos – CrossFit

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Weightlifting

Back Squat E2MOM then MAX OUT (6 sets) (1 Rounds for reps)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

*Set 6 – Max Unbroken Reps Back Squat x @ 90%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over.

Your score is the total number of reps at 90%. If you do not get up to 90% it is not considered Rx. Note the load used @ 90% or your highest % without failing in the notes/comments section.

Metcon

“Nookie” (AMRAP – Rounds and Reps)

AMRAP in 20 minutes @ 95/65

7 Squat Cleans

7 Push Press

7 Back Squats

Run 200m

(Rx+: 135/95)
Make sure to pick a load that allows 7 unbroken reps of all movements. If you find yourself doing singles at Amy point in the working decrease the weight.

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