CrossFit Silos – CrossFit
EGO is the enemy.
Do not spend more than 10 minutes on each segment below. Allow for 5 minutes transition between movements.
Power Clean & Jerk (5 sets)
This should take no more than 10 minutes.
Min 1: 2 Power cleans + 2 Jerks
Min 3: 2 Power cleans + 2 Jerks
Min 5: 2 Power cleans + 2 Jerks
Min 7: 2 Power cleans + 2 Jerks
Min 9: 2 Power cleans + 2 Jerks
Work up in weight through the 5 sets. Record your heaviest double-double.
Push Press (5×3)
Do not spend more than 10 minutes on this WL!
Min 1: 3 Push Press
Min 3: 3 Push Press
Min 5: 3 Push Press
Min 7: 3 Push Press
Min 9: 3 Push Press
For today’s push press, hold the lockout overhead for at least 2 counts every rep. Record your heaviest triple.
14 minute time cap! You must go unbroken on the DL and Backsquats to check Rx on this workout. We will go from the floor all day – no racks.
14 MINUTE TIME CAP!
FOR TIME: 30-20-10: @115/85
UNBROKEN Clean Grip Deadlift (no mixed grip)
UNBROKEN BackSquats (from the floor)
To check Rx on this workout you must go unbroken on both barbell movements. The definition of unbroken is- all reps are performed in one consecutive set with no breaks. Holding the barbell fully extended at your hip for more than 1 second at the top of the deadlift is considered a break. Standing with the barbell on your back for more than 1 second on the backsquats is considered a break. You should be going up and down with no rest the entire set of backsquats. DO WORK!