08.23.2017

CrossFit Silos – CrossFit

View Public Whiteboard


DUCK TRUCK TODAY!

Weightlifting

Deadlift (5×10 @2111 tempo)

Do one set every 2 minutes. Go up in weight each set but only use mixed grip only when the load gets to bodyweight.

Metcon

1 min rest between rounds.

What Rest? (4 Rounds for reps)

Every 3 minutes x 4 rounds:

8 med ball squat cleans (20/14)

8 wall balls (20/14)

8 athletic burpees (no chest touch)

1 minute rest between rounds.

*Decrease each movement by 1 rep per round. In other words, R1 = 8 reps, R2 = 7 reps, R3 = 6 reps, R4 = 5 reps.

Cash Out

Metcon (No Measure)

Core Work:

4 Rounds not for Tie:

40 Mountain Climbers

20 bicycles

20 Glute Bridges

30 scissor kicks

Rest 1 min between rounds

Leave a Reply

*

captcha

Please enter the CAPTCHA text