9.14.2018

CrossFit Silos – CrossFit

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Weightlifting

Push Jerk Movement Demo: https://www.catalystathletics.com/exercise/405/Push-Jerk/

Notice the athlete’s feet DO NOT leave the floor in the push jerk.

Metcon (2 Rounds for weight)

20 min EMOM:

Min 1) 3 Push Jerks from RACK

Min 2) 3 Deadlifts

Scoring:

R1. Record the heaviest weight used for the Push Jerks as your Round 1 score.

R2. Record the heaviest weight used for the Deadlift as your Round 2 score.

Build as you go or stay heavy throughout- athlete’s choice. The goal is to find the heaviest 3 rep for both movements.

Metcon

18 min time cap

Metcon (Time)

10 Rounds for Time:

5 Bodyweight Back squats from RACK

50ft Farmers Carry (53/35) (Rx+ 70/53)

You must weigh in for BW today only.

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