08.30.2017

CrossFit Silos – CrossFit

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Weightlifting

This should take no more than 30 minutes. No rest between EMOMs. Keep your bars out for the metcon.

BackSquats: E2MOMX10 + E3MOMX6

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 95+%

Let feel dictate loading. This is not intended to be a PR day, but if you feel good, keep adding load and don’t be afraid to surprise yourself with a new PR. Record your heaviest single for your score.

Metcon

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
400m run = 1 rep

Ladies use a 35lb barbell vs 45

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