10.15.2018

CrossFit Silos – CrossFit

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Weightlifting

Clean Complex: 1PC-2HC-3FS

Spend 15-20 mins working up to a max load for the complex below:

1 Power Clean

2 Hang Cleans (Squat or Power OK)

3 Front Squats

Metcon

25 minute time cap!

Metcon (Time)

4 rounds for time:

15 GHD Situps (touch floor Rx today)

30 Thrusters (65/45)

45 Doubleunders*

For those that don’t have double-unders, 10-12 “attempts” per 45 reps or per set). This is your opportunity to practice
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should do abMat sit-ups. Reduce the load on the thrusters so you can do them in 2 sets or less.

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