06.26.2017

CrossFit Silos – CrossFit

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THE GOAL

THE GOAL FOR THE STRENGTH IS PRACTICE- NOT COMPETE.

THE GOAL FOR THE WORKOUT TODAY IS TO COMPETE- MOVE FAST WITH NEAR PERFECT FORM.

Weightlifting

Let’s find out who has muscle imbalances!

Single DB OHS (R)

5 attempts for a heavy 1RM

MOVEMENT DEMO: https://www.youtube.com/watch?v=fa_yJa2XwXk

Single DB OHS (L)

5 attempts for a heavy 1RM

MOVEMENT DEMO: https://www.youtube.com/watch?v=fa_yJa2XwXk

Metcon

3 Rounds for Reps: AMRAP 2 (3 Rounds for reps)

3 rounds for reps of:

AMRAP 2:

20 (10 Right + 10 Left) Single Arm KB OH Stationary Reverse Lunges (1×53/1×35) Rx+ (1×63/1×44)

Max Burpees-to-Plate

-Rest 2 min-

Cash Out

Metcon (No Measure)

Core Work (NOT FOR TIME)

3 Sets of:

60 Side Plank Hold (30 each side)

10 Barbell Roll-outs

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