04.19.2017

CrossFit Silos – CrossFit

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Weightlifting

Overhead Walking Lunges (4×8 (4 per leg))

Go as heavy as possible. These are NOT stationary. Shin and front leg should remain relatively vertical. Back knee should touch the ground on each rep. Record your heaviest set of 8. 4 per leg.

Movement Demo: https://www.youtube.com/watch?v=m6MczOv_Ayg

Metcon 1

2000m Row or Cap Out! (Time)

Complete the following for time…

The goal is to accumulate 2000m row. Kicker is that at the top of every minute, perform the prescribed number of thrusters at 95#/65# before getting back on the ERG. It starts with row and goes like this:

0:00-1:00 = Row as many meters as possible .

1:00-2:00 = 1 thruster, row for meters

2:00-3:00 = 2 thrusters, row for meters

3:00-4:00 = 3 thrusters, row for meters

4:00-5:00 = 4 thrusters, row for meters

*Keep going until you get to 2000 meters or hit the 20 minute time cap.

Cash Out

Beach Abs (Time)

“Beach Abs”

For time:

90 Abmat Sit-ups

60 Knees-to-elbow

30 GHD sit-ups to parallel ONLY

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