1.22.2018

CrossFit Silos – CrossFit

Benchmark/Re-Test

Gymnastics

Pick your poison

Max Hold Pullup (1xMAX SECONDS)

5 sets for max pull-up hold. Clean Grip only. Rest exactly :90 between attempts. RECORD YOUR SCORE IN THE NUMBER OF “REPS” FIELD AS TOTAL SECONDS FOR LONGEST HOLD.

Strict Pull-ups (5 min- Every :15 single)

1 Strict Pull Up every 15 seconds for 5 mins.

SCORE: Record your bodyweight and the total number of strict pullups performed in 5 mins as your score.

Each rep should start from a DEAD HANG. That means the athletes feet should not be touching stacked bumper plates or THE GROUND when hanging from the bar. Athletes should not be able to actually touch the bar when they reach up from their starting position.

Metcon

Snatch DTish (Time)

5 Rounds for time including rest

12 Deadlifts (115/75)

9 Hang Power Snatches

6 Unbroken Overhead Squats

*rest :60 between rounds

No racks. Pick a weight you can go unbroken on the OHS for Rx

Cash Out

Metcon (No Measure)

4 rounds of 20 seconds work/10 seconds rest:

Side Plank Left

V-ups or Tuck ups

Side Plank Right

Jump Switch Lunges

Leave a Reply

*

captcha

Please enter the CAPTCHA text