11.14.2017

CrossFit Silos – CrossFit

Warm-up

Spend 15 minutes doing the warm-up below. Athletes should cycle through the assault bike one at a time. They each have one attempt at max effort assault bike and burpees to a plate.

3 min: Bike-Burpee Max Out (AMRAP – Reps)

3 minutes of max assault bike calories (1 CAL = 1 Rep)

Rest 3 minutes

3 minutes of burpees to a plate (45/25)

Weightlifting

Spend 15 minutes working up to a heavy single for the day.

Split Jerk (3, 2, 2, 1, 1, 1)

3,2,2,1,1,1 Work up to a medium heavy weight.

Points of focus: http://library.crossfit.com/free/pdf/CFJ_Jerk_Vaughn_FINAL.pdf

Metcon

Set the clock for 21 minutes- there is NO REST BETWEEN ROUNDS. Your score is total number of jerks complete. Remember- when the dip and drive are performed correctly, the torso

should stay perfectly upright.

Metcon (7 Rounds for reps)

Seven, 3 minute rounds of:

•25/20 calorie row

•Max Reps Jerks 115/75 (Rx+: 135/95)

There is no rest between rounds. Jerks can be taken from the rack. They can be split, power jerks, push jerks or split jerks.

Post total number of jerks completed.

Cash Out

This should be done on your own after class.

Metcon (AMRAP – Rounds and Reps)

3 sets:

10-15 Bent Rows (light)

15-20 Reverse Crunches

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