10.1.2018

CrossFit Silos – CrossFit

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Weightlifting

PARTNER UP. This is a 50 consecutive rep back squat test. A partner or coach should count your reps for you. Make sure to warm up well before you start. If you did the 50 rep max test on 2.6.2018, check the weight you used and try and go slightly heavier if you can.

If you have been doing Crossfit for less than 3 months please attempt a 20-25 rep max backsquat. Go by feel.

Back Squat (1×50)

Recommend using MINIMUM of 50% of your 1RM Back Squat for this test. Example here: https://youtu.be/Gxs2ZNSzKAU

Metcon 1

Rest exactly 5 minutes between Metcon 1 & Metcon 2

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

Devil Press* (50/35)

Alt. DB Step-ups (24/20)

2/2, 4/4, 6/6, 8/8, 10/10, etc
*There are many versions of the devils press- this is the version we will do today: https://youtu.be/mGKLkkH2xB0

Metcon 2

Rest exactly 5 minutes between Metcon 1 & Metcon 2

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 DB Hang Cleans (1×50/35)

10 Single Arm Overhead Walking Lunges (1×50/35)

Do all 5 hang cleans with the right arm then switch amrs and do all 5 on the left arm. Same sequence for the SA OH Walking Lunges (1×50/35)

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