1.30.2018

CrossFit Silos – CrossFit

Warm-up

Hip Stretch Squat (No Measure)

Spend 5 minutes on the hip stretch squat: https://journal.crossfit.com/article/cfj-weightlifting-hip-stretch-squat

Metcon 1

Rest exactly 5 minutes between metcons.

Metcon (3 Rounds for reps)

With a 15 minute running clock:

For Reps: Rx: 115/80

Round 1:

1 min max Power Snatch

1 min max OHS

1 min max Squat Snatch (PS to OHS ok)

rest 2 minutes- record TOTAL REPS

Round 2: Rx: 115/80

1 min max Power Snatch

1 min max OHS

1 min max Squat Snatch (PS to OHS ok)

rest 2 minutes- record TOTAL REPS

Round 3: Rx: 115/80

1 min max Power Snatch

1 min max OHS

1 min max Squat Snatch (PS to OHS ok)

rest 2 minutes- record TOTAL REPS

Your scores are calculated by ROUND not by movement. Don’t forget to note the weight you used.

Metcon 2

There is a 30 minute time cap for this workout.

Crossfit Mainsite WOD 1.24.2018 (Time)

2 Rounds for Time:

1 mile run

100 situps (RX+ 50 GHD situps) immediately into:

No rest between rounds. Record your time to complete both rounds as your time.

Scaling- Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Scaling Option 1:

2 rounds for time:

Run 1,200 meters

75 sit-ups

Beginner Scaling Option 2:

2 rounds for time:

Run 800 meters

50 sit-ups

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