11.1.2017

CrossFit Silos – CrossFit

Warm-up

This is your warmup. It should take no longer than 10 minutes and should be done light.

4X: KB OH Hold + 10 KB FS (Weight)

4 sets for quality:

:30 Double kettlebell overhead hold. Choose something challenging but something you can do for 30 seconds unbroken

10 Double kettlebell front squats

Weightlifting

This should take no more than 15 minutes. Do not sandbag for the wod.

Power Clean + HS Clean

1 Power Clean

1 Hang Squat Clean

Every 90 seconds for 8 sets build to a heavy complex

Metcon

Note the weight used for the metcon in the notes/comments field under your time.

20RFT: 1PC + 2 Bar Facing Burpees (Time)

20RFT:

1 Power Clean @80% of heaviest complex above

2 Bar Facing Burpees

Your goal should be to complete this workout in LESS THAN 10 MINUTES MAX!

Cash Out

Accessory Work: DB Press, Rows

Alternating EMOM x15:00 AHAP

1: 8 Seated Dummbell Press ~Heavy

2: 8 Bent Over KB Row ~Heavy

3: 8 KB Upright Row ~Heavy

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