11.11.2016

CrossFit Silos – CrossFit

Weightlifting

Clean Pull (3×5)

*5 sec ascend and 5 sec descend*

These sets should be done AS A CLASS so everyone starts and ends at the same time. All three sets should be done @ 75% of best clean

Metcon

Bouncy House (3 Rounds for reps)

Three, 4 minute AMRAPs

Set 1: 4min: 3 Rnds: 12 Deadlifts/9 HPC /6 Jerks @ (75/45) -Max Burpees

Rest 4mins

Set 2: 4min: 2 Rnds: 12DL/ 9HPC/6 Jerks @(95/65)- Max Burpees

Rest 4mins

Set 3: 4min: 1 Rnd: 12DL/9HPC/6 Jerks @(135/95) – Max Burpees

Rx+ Go unbroken on all rounds. Unbroken means you do not drop the barbell at any point or after any round. You must guide the barbell back down from overhead between reps and rounds.

Score: Record max burpee count after each 4 min set

Cash Out

Twisty Toes- Core Work (3 Rounds for reps)

Core: 3 Rounds (6 mins)

45 sec: Max Russian twist holding (35/25lb KB)

Rest 15 sec:

45 sec: Max toes-to-pole

Rest 15 sec:

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