08.04.2017

CrossFit Silos – CrossFit

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Skill / Technique Work

Accessory Work: Upper Back Blaster Circuit (Time)

Perform 3 rounds of the following series of exercises with 60 seconds of rest between rounds. Grab a bench and set it at a 45 degree incline using stacked bumpers! Try to do all 40 reps without dropping the dumbbells or plates.

1. Prone low trap raises (Y’s) – 10 reps

2. Prone rear delt raises (T’s) – 10 reps

3. Prone lat raises (arrows) – 10 reps

4. Prone elbows-out row – 10 reps

Men should start with 10lb dumbbells and women 2.5 to 5 lb dumbbells or plates. Prepare for your upper back to be on fire!

Metcon 1

2017 CF Games Workout “Bar Fight” (Time)

12 clean and jerks (155/105)

Then, 2 rounds of:

15 TTB

12 CTB pull-ups

Then, 12 clean and jerks (155/105)

*20 min time cap

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