11.16.2018

CrossFit Silos – CrossFit

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Weekly Reminders!

Weightlifting

The Power Clean complex will take exactly 15 minutes.

Hang Power Clean Complex

3 rounds (sets) for max reps @155/105

Hang Power clean for 30 seconds, rest 30 seconds

Hang Power clean for 25 seconds, rest 35 seconds

Hang Power clean for 20 seconds, rest 40 seconds

Hang Power clean for 15 seconds, rest 45 seconds

Hang Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds. Enter total number of reps each round (set) as your score. Weight stays the same across all sets.

Weightlifting

The Jerk complex will take exactly 15 minutes.

Jerk Complex (5×6)

Every 3 minutes for 15 minutes

2 Push Press

2 Push Jerks

2 Split Jerks

Record weight used on last 1×6 set.

Go from the rack. Increase weight each set. Note escalating weights in comments.

Movement Demo here: https://youtu.be/rT_XEqPiBPE
Record heaviest weight used on last set.

Cash Out

Choice of TWO- one or the other not both.

Metcon (No Measure)

5 sets:

8/arm Single Arm DB Row

25ft OH Carry Right Arm

8 T2B

25ft OH Carry Left Arm

THIS SHOULD BE HEAVY (50/35)

1-Mile Run (Time)

Max Effort 1-Mile Run

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