1.11.2018

CrossFit Silos – CrossFit

Weekly Reminders!

EGO is the enemy.

Weightlifting

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.

Metcon

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.

Metcon (Time)

14 MINUTE TIME CAP!

FOR TIME: 30-20-10: @115/85

UNBROKEN Clean Grip Deadlift (no mixed grip)

UNBROKEN BackSquats (from the floor)

Calorie Row

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!

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