10.12.2017

CrossFit Silos – CrossFit

Warm-up

Spend no more than 10 mins on the general warmup.

Gymnastics

10 min cap on gymnastics drill below

Gymnasty: Hollow Hold + Arch + Wall Facing HS Hold (Time)

2 Rounds for Time:

:60 Hollow Hold

:60 Arch

:60 Sec Rest

then….

Accumulate 3 mins in wall facing handstand. Hands should be no more than 10 cm from wall.

Metcon

Pay attention to your mile time and record in the notes. You will need to count your reps each of the 3 rounds to enter your score.

First We Run-Then We Lift the Weights (3 Rounds for reps)

R1: 0:00 – 10:00:

1 Mile Run + Max Clean & Jerks (115/75) (Rx+ 135/95) in time remaining

10:00 – 13:00: Rest (change plates)

R2: 13:00 – 20:00:

800 Meter Run + Max Power Snatch (95/65) (Rx+ 115/75) in time remaining

20:00 – 23:00: Rest

R3: 23:00 – 27:00:

400 Meter Run + Max OHS (95/65) (Rx+ 115/75) in time remaining
It is crucial that if you cannot complete a mile in under 9 minutes you scale the distance of the first round mile. Consider scaling to 1200m or 800m depending on how you feel. Likewise, if you do not complete the first mile in time to get at least 1 C&J then you failed to meet the time cap. Neither of these options would be considered Rx.

Cash Out

This should be done outside of class time.

Metcon (AMRAP – Rounds and Reps)

EMOM x 12

1st: 15 GHD Sit-Ups

2nd: 20 Hip Extensions

This is an ALTERNATING emom

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