CrossFit Silos – CrossFit
Spend no more than 10 mins on the general warmup.
10 min cap on gymnastics drill below
Gymnasty: Hollow Hold + Arch + Wall Facing HS Hold (Time)
2 Rounds for Time:
:60 Hollow Hold
:60 Sec Rest
Accumulate 3 mins in wall facing handstand. Hands should be no more than 10 cm from wall.
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.
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