CrossFit Silos – CrossFit
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
