10.23.2018

CrossFit Silos – CrossFit

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Metcon

If you don’t have a 1RM hang clean warmup to a medium heavy weight you think you can do 4 sets of 7 unbroken.

Metcon (Time)

4 Rounds:

7 Hang Cleans (@70-75% of 1RM Hang Clean) (Rx+ @80-85% of 1RM Hang Clean)

30 jumping lunges (15 PER LEG)

The lifts should be done at 70-75% of your 1RM Hang Clean for Rx or Rx+ 80-85% of your 1RM.

Jumping lunge movement demo: https://youtu.be/6SFgE2_og_s

Cash Out

This is the version of the renegade rows we will be doing today: https://www.youtube.com/watch?v=uTyTVrtrRkI

Do the pushups with both hands on the dumbbells.

Cash Out: Anti-Rotational Pulling (Time)

100 Renegade Rows (L+R=2)

*5 push-ups every minute on the minute, starting with push-ups. Pick a weight that is challenging for you and note the weight used in the comments section.
Suggested weights: Two (2) x 25-35lb dumbbells for men; Two (2) x 10-15lb dumbbells for women

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