09.13.2017

CrossFit Silos – CrossFit

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Warm-up

Spend no more than 10 minutes on the warmup.

Metcon

Crossfit Mainsite Workout from 170727 (Time)

30 minute time cap!!!



5 rounds for time of:

200-meter farmers carry

20 deficit push-ups, hands on dumbbells

10 push jerks



Men use 50-lb. dumbbells for the farmers carry and push jerks.

Women use 35-lb. dumbbells for the farmers carry and push jerks.



Scaling this WOD

Choose a load that allows you to complete the farmers carry and push jerks unbroken during the first round. Use a push-up variation that allows you to complete the first round in 2 sets or less. During the later rounds, expect to use multiple sets to complete each movement. If you are performing 2 reps or less at any time, consider modifying the movements further.



Beginner

3 rounds for time of:

200-meter farmers carry

20 knee push-ups

10 push jerks



Men use 35-lb. dumbbells for the farmers carry and push jerks.

Women use 15-lb. dumbbells for the farmers carry and push jerks.



If unable to finish the push-ups in 3 sets or less, consider reducing the reps by 5. Watch the Dumbbell Push Jerk video in the CrossFit Journal before starting the workout. It is more important for beginners to develop positional consistency in the jerk than to challenge themselves with loading. If technique can’t be maintained, reduce the load.



Challenge yourself with deficit push-ups. If unable to finish them in 3 sets or less, reduce the reps. If you can do 10 unbroken, deficit push-ups during your warm-up, consider doing 15-20 reps per round. Choose a load that allows you to complete the first farmers carry and set of jerks unbroken.

Cash Out

Metcon (AMRAP – Reps)

10 Rounds:

30 sec max Russian KBS (53/35)

30 sec rest

Your score is total number of swings

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