08.29.2017

CrossFit Silos – CrossFit

View Public Whiteboard

Weightlifting

Split Jerk Strict Press

3×5 go up in weight each set. Record your heaviest set.

Movement Demo: https://youtu.be/BD1ounuZw-I

Metcon

Metcon (1 Rounds for reps)

Every 4 minutes for 20 minutes

R1 (0-4:00): 200m run + 20 sit-ups + 10 burpees

R2 (4:00-8:00) 20 sit-ups + 200m run + 10 burpees

R3 (8:00-12:00). 200m run + 10 burpees + 20 sit-ups

R4. (12:00-16:00) 10 burpees + 20 sit-ups + 200m run

R5. (16:00-20:00) 200m run (1 rep per 200m run) + 20 sit-ups + max effort burpees for remaining time in the 4 minute window. (SCORE THIS ROUND ONLY)

Your score is the number of reps performed in R5 ONLY so don’t bother tracking all rounds. 1 rep per 200m run


200m route leaving from gym!

Cash Out

Accessory Work: Body Building v1 (No Measure)

3 sets of 10-12 reps of each below:

1. Dumbbell upright row https://www.youtube.com/watch?v=XYsMiIww350

2. Preacher curl (Use a bench or the GHD) https://www.youtube.com/watch?v=_O1rZ7ghM3c

3. Dumbbell pullovers https://www.youtube.com/watch?v=ctW4UcBGzyA

4. Seated Rear delt flys https://www.youtube.com/watch?v=cVY5A9Wn1E8

5. Incline bicep curls https://www.youtube.com/watch?v=soxrZlIl35U

6. Banded tricep extensions https://www.youtube.com/watch?v=uJ49XwfJEYM

Leave a Reply

*

captcha

Please enter the CAPTCHA text