10.2.2018

CrossFit Silos – CrossFit

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Weightlifting

Start light and work up in weight each set for a total of 6 sets.

Metcon (Weight)

Every 90 seconds for 6 Sets:

1 Clean Pull +

1 Hang Squat Clean

2 Front Squats

work up to @70% of 1RM Squat Clean

Squat Clean (1×1)

Pick up where you left off on the complex and spend 10 minutes working up to a heavy for today. Try and get to at least 90% of your current 1RM.

Metcon

Metcon (No Measure)

25 minute EMOM

Min. 1: 30 TOTAL Lateral Plate Jump Overs (15 per side) (Rx+ 50 Doubleunders (Scale to 5 attempts)

Min. 2: 20 American KBS (53/35) (Rx+ 70/53)

Min. 3: 20 K2E (Rx+ 13/10 T2B)

Min. 4: 13/10 Cal Row

Min. 5: Rx = Rest! (Rx+ 13/10 Cal Row repeat- no rest)

Lateral Plate Jump Overs Movement Demo: https://youtu.be/wHEBKqJSDLg

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