08.21.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

The Dunk Truck will be at Silos the 23rd. Visit http://dunktruck.com/ and click BOOK NOW.

Weightlifting

This should take no more than 20 minutes.

Tempo Overhead Squats

OHS- 3 x 3 @ 73X1. Today we are working on tempo-pause OHS. We want athletes to work up to a heavy triple (NOT MAX). Do the 3 sets of 3 with a partner. Athlete not squatting should count out loud a 7 second eccentric descent (tempo) + a 3 second pause at the bottom + explode (X) from the bottom to the top (no bouncing out of the bottom) and a 1 second pause at the top- repeat two more reps then switch. Make sure to keep the pause at the top to 1 second- don’t hang out between reps for 2-3 seconds go right back into the 7 second.

Metcon

Ever seen a skinny sprinter? I didn’t think so.

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
Ladies use 75lb and do 8 Pullups for Rx.

Athletes will need to manage their own “rest” clock.

Cash Out

This should be done on your own, AFTER class, not for time.

Metcon (AMRAP – Reps)

3 sets NOT FOR TIME:

L-sit Leg Lifts x 15

V-up or Tuck up x 15

Weighted Pull Backs x 15 (2x5lb/2×2.5lb)

L-Sit Leg Lifts Demo: https://www.youtube.com/watch?v=OxoUaYKb8pI

Weighted Pull Backs Demo: https://www.powermonkeyfitness.com/videos/rings-static-holds-swinging-actions/weighted-pull-backs

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