06.16.2017

CrossFit Silos – CrossFit

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THE GOAL

THE GOAL OF TODAY’S WOD IS TO TRAIN BALANCE WITH SINGLE ARM MOVEMENTS AND PRACTICE GYMNASTICS SKILLS.

Metcon 1

Crossfit Mainsite WOD from 04.05.2017 (AMRAP – Rounds and Reps)

15 min AMRAP

21 GHD sit-ups

14 one-arm dumbbell push jerks 35/20 (Rx+: 50/35)

*Use a SINGLE, heavy dumbbell and alternate arms each rep. If we don’t have enough dumbbells feel free to use a comparable kettlebell (44 KB (men) and 18 KB (women) still okay for Rx BUT ONLY IF WE HAVE RUN OUT OF DUMBBELLS)

Post rounds completed and dumbbell or kettlebell weight to comments.
Beginners- Complete as many rounds as possible in 15 minutes of:

21 Ab-mat sit-ups

14 one-arm dumbbell push jerks

Use a single, moderate weight dumbbell and alternate arms each rep

The GHD sit-ups have been changed to ab-mat sit-ups. During the AbMat sit-ups put the soles of the feet together and let the knees lay out to the side. The rep starts with hips and shoulders on the floor and ends with the athlete sitting up with the shoulders in line with the hips. The weight on the dumbbell should allow for excellent mechanics and no missed reps.

Metcon 2

4RFT: T2B + HRPU (Time)

4RFT:

8 T2B

12 HR Push Ups

Rx+: 8RFT

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