11.15.2017

CrossFit Silos – CrossFit

Warm-up

Clean Pull (1×3 @ 80% 1RM Clean)

Work up to 80% 1RM Clean

Movement Demo: https://www.youtube.com/watch?v=VF-hqxyLly4

Weightlifting

Spend no more than 25 minutes on the weightlifting below. Allow 10 mins per movement- go every 2 mins to leave room for transition.

Power Clean (3×3 @70% of your 1RM)

Movement Demo: https://www.youtube.com/watch?v=-RX9YvX8ZOg

Back Squat (3×5 @ 85%)

Metcon

In preparation for the open— partner up. Your score for the 9 min AMRAP below will be entered into Wodify by your partner. Once you finish the 9 min AMRAP your partner will complete the workout. You will enter your partner’s score into Wodify. Don’t be afraid to no rep. Be honest on your range of motion. Help your partner pace and make sure to keep track of their reps! Have fun!

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

6/4 Strict Pull-Ups (DEAD HANG— NO MOMENTUM)

9 Front Squats 115/75 (RX+ 135/95)

NO RACKS

Learn more about the front squat here: https://www.youtube.com/watch?v=G-Vamqoy8qM&feature=youtu.be

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