09.19.2017

CrossFit Silos – CrossFit

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Gymnastics

Superset Rope Climbs with press compression (rower and wall)

10 Legless Rope Climbs (Time)

10 Legless Rope Climbs for time. Athletes will have a maximum of 5 attempts and should record their fastest time.

Gymnasty Press Compression- Rower & Wall

5×5: Press Compression (Rower and Wall)

1)Hands shoulder width apart

2)Fingers pressed up against wall

3)Start in full plank with head neutral

4)Compress legs into torso. Back/hips up against wall as much as possible

5)Return back to plank with control

Movement Demo: https://www.powermonkeyfitness.com/videos/handstands-freestanding-hs-work-accessory-exercises/press-compression-rower-and-wall

Metcon

5k Run (Time)

Max Effort 5k Run

Cash Out

Metcon (AMRAP – Rounds)

5 rounds for load and quality, rest as needed between sets:

A1. 5 Bench Press (unbroken reps)

A2. 50 ft Sled Drag (increasing weight, starting light)

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