11.03.2017

CrossFit Silos – CrossFit

Weightlifting

60 dayers- DO NOT ATTEMPT THE WEIGHTLIFTING. WARMUP FOR THE WOD AND GO

Deficit Snatch Grip Deadlifts (3×3)

Stand on two bumper plates at least 2″ high. Work up to….

1×3 @80%

1×3 @85%

1×3 @90%

Record your heaviest triple for your score.

THE GOAL

60 dayers! Beat your previous time! Its go time!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

“Flight Simulator” (Time)

For Time: Unbroken sets of Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps

These must be unbroken for Rx. 15 Minute TIME CAP

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