09.08.2017

CrossFit Silos – CrossFit

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Weekly Reminders!

Every Friday in September we will have a “coaches choice” workout. This week’s workout courtesy of Coach Macy Lynn!

Weightlifting

No-No-No Deadlifts (5×3)

5×3 increasing weight each set

“No-No-No” means no belt, no touch and go reps and no mixed grip. Hook grip okay.

Record your heaviest triple.

Benchmark/Re-Test

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Cash Out

Prison Friday (Weight)

“Prison” Friday

DB bench press 5 x 12

DB bent over row 5 x 12 per hand AHAP

DB curl and strict press 5 x 8 per hand

Barbell skull crushers 5 x 10

Barbell strict curls 5 x 10

DB lateral raises 5 x 8

DB front raises 5 x 8

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