06.20.2017

CrossFit Silos – CrossFit

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THE GOAL

THE GOAL TODAY IS TO TRAIN STRENGTH- NOT COMPETE! YOU SHOULD BE FOCUSED ON FORM. THIS IS NOT A 1RM TEST.

Weightlifting

HH-HC-Clean Complex @ 80%

For 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

SET 1: Every 90 seconds, for 6 minutes (4 sets):

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

SET 2: Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

SET 3: Every 90 seconds, for 6 minutes (4 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

SCORE: RECORD ONLY THE WEIGHT USED ON SET 3.

Cash Out

50 Barbell Situps for Time (Time)

50 reps for time (45/35)

Movement Demo: https://youtu.be/sq32HfrHMxk

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