CrossFit Silos – CrossFit
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.
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.
Choice of TWO- one or the other not both.
Metcon (No Measure)
8/arm Single Arm DB Row
25ft OH Carry Right Arm
25ft OH Carry Left Arm
THIS SHOULD BE HEAVY (50/35)
1-Mile Run (Time)
Max Effort 1-Mile Run