07.18.2017

CrossFit Silos – CrossFit

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Weightlifting

Superset the two- this is STRENGTH DAY SO GO HEAVY

Sumo Deadlift (5×8)

Weighted Pull-ups (5×3)

Metcon

“Lucky Sevens” (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps (24″/20″)

7 Burpees

7 Kettlebell Swings (53/35)

Cash Out

Guts, Butts and Ham Hocks Accessory Work (Time)

You will need 1 dumbbell and a bench

3 sets of:

20 DB Hamstring Curls (25/15lb DB)

10 per leg Single Leg Glute Bridge

10 per side Floor Wipers (on floor)

Hamstring Curl Demo: https://www.youtube.com/watch?v=xSjmKTf4QbA

Floor Wiper Demo: https://www.youtube.com/watch?v=WUU0MVoszJc&index=32&list=PLacPhVACI3MM8-fmxD_0cTAEQKCUJmnPH

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