11.19.2018

CrossFit Silos – CrossFit

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Weightlifting

From the rack- every 3 (three) minutes on the minute for 5 sets.

Front Squat Triple Complex: Pause + 1 1/4 + 1 FS (5×3)

E3MOM x 5 sets:

1 Front Squat (3 SEC PAUSE IN HOLE) + 1 1/4 Front Squat + 1 Front Squat normal speed

Increase weight each set. Record your heaviest set for your score.

Metcon

CF Mainsite WOD 10.28.2018 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

7 box jumps (24/20) (RX+ 30/24)

14 American KBS (53/35)
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.

Scaling Option

Complete as many rounds as possible in 12 minutes of:

7 box jumps or step ups (20)

14 kettlebell swings (44/25)

Goat/Free

Spend the remaining time in class working on your weakness.

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