CrossFit Silos – CrossFit
Metcon 1
Team Series 2017 Event 5 (AMRAP – Reps)
AMRAP 10 mins:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Rx: Men use a 20-in. box, 155-lb. deadlift; Women use a 20-in. box, 105-lb. deadlift
Rx+: Men use 24-in. box and deadlift 225 lb.; Women use 20-in. box and deadlift 155 lb.
Metcon 2
Team Series 2017 Event 7 (2 Rounds for reps)
20-minute clock, for max reps/pounds:
Partner 1 (ROUND 1)
0:00-2:00 HR push-ups (Rx+ HSPU)
2:00-4:00 Rest
4:00-6:00 DUBs
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2 (ROUND 2)
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 DUBs
16:00-18:00 Rest
18:00-20:00 HR push-ups (Rx+ HSPU)
