09.28.2017

CrossFit Silos – CrossFit

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Weightlifting

Deadlift Rack Pull (3×3)

Set the rack approximately 3-4 inches below your knee. Work up to a weight that is 110-120% of your DL 1RM. 3 x 3 at that weight. Pull to standing, then return to the rack. Please use a clean grip ONLY- NO HOOK GRIP- NO MIXED GRIP. Do not move forward or back.
Movement Demo: https://youtu.be/cxVrqTqD_J4

Metcon

COACHES: Feel free to reorder rounds to accommodate larger classes for space on the rig. If it’s nice bring the rowers outside for R2 & R4.

Metcon (4 Rounds for reps)

Round 1: (Score = Total Calories Rowed. 1 CAL = 1 REP)

In 5 minutes, complete the following:

Run 600 Meters

Row as many calories as possible

Rest exactly 5 minutes, and then . . .

Round 2: (Score = Total Reps) NOT ROUNDS

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

12 Jumping Lunges

Rest exactly 5 minutes, and then . . .

Round 3: (Score = Total Calories Rowed. 1 CAL = 1 REP)

In 5 minutes, complete the following:

Run 600 Meters

Row as many calories as possible.

Rest exactly 5 minutes, and then …

Round 4: (Score = Total Reps) NOT ROUNDS

Complete as many rounds and reps as possible in 5 minutes of:

10 (5 per arm then switch) Single Arm KB Push Press (44/25)

10 V-Ups

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