1.31.2018

CrossFit Silos – CrossFit

Warm-up

Spend no more than 10 minutes on the SOTS press below.

Press in Clean SOTS Press (5×3)

The press in clean is a mobility and strength exercise for the receiving position of the clean. Video here: https://www.youtube.com/watch?v=6e8goCaBu3I
warmup the wrists and shoulders- not going for a heavy here

Weightlifting

Spend no more than 25 mins on the weightlifting below.

Power Clean (1×1)

Spend 15 mins to build to a heavy Power Clean. Recommended rep scheme:

Min 1: 5 @ 50%

Min 3: 5 @ 60%

Min 5: 5 @ 70%

Min 7: 3 @ 75%

Min 9: Go by feel singles next 5 mins

Power Clean (30 sec max reps at 80% 1RM)

With a 3 minute running clock perform:

30 sec Max Reps Power Clean at 80% of 1RM (see above)

Rest 30sec

60 sec Same number of reps complete in 30 sec above

Rest 30 sec

30 sec Max Reps Power Clean (THIS IS YOUR SCORE!)

Metcon

Curtis P movement demo: https://youtu.be/S0pO8jOahNM

AMRAP 8: Curtis P- 8 Lunges (AMRAP – Reps)

AMRAP 8

1-2-3-4-5-6-7-8-9-10-11-12….

*Curtis P (115/80)

8 total (4/leg) alt bodyweight lunges after each set (fwd or reverse)

*1 REP Curtis P = HANG Squat Clean + Lunge Left Leg + Lunge Right Leg + Push Press (unbroken)
Power cleans are not considered Rx

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