1.27.2018

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)

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