CrossFit Silos – CrossFit
THE GOAL
THE GOAL OF TODAY’S STRENGTH IS TO PR OR COMPETE. CHECK THE WHITEBOARD.
THE GOAL TODAY’S WORKOUT IS TO PRACTICE AND SKILL. FOCUS ON FORM FOR THE S2O- PICK A WEIGHT YOU CAN GO UNBROKEN. YOU SHOULD BE WORKING AT 85%
Weightlifting
Deadlift
Here’s my advice to warmup to a 1 RM:
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 100%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8/6 Strict Pullups
10 Unbroken* S20 (95/65)
12 Jump Squats
*If the athlete breaks the S20- they should start back over at 1 until they can do them unbroken or decrease the load. If the bar rests for more than 1 second in the front rack position or overhead in full lockout this is considered a “break.” This is your opportunity to work on barbell cycling.
