06.27.2017

CrossFit Silos – CrossFit

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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.

Cash Out

Good Mornings (4×10)

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