11.2.2017

CrossFit Silos – CrossFit

Weightlifting

Spend no more than 20 minutes on the backsquats below.

Back Squat 10-5-3-1-1-1-3-5-10

Back Squat 10-5-3-1-1-1-3-5-10

Back Squat for load:

#1: 10 reps

#2: 5 reps

#3: 3 reps

#4: 1 rep

#5: 1 rep

#6: 1 rep

#7: 3 reps

#8: 5 reps

#9: 10 reps

Score: Record your heaviest set of 10 regardless of that was on the 1st or last set.

Weightlifting

Spend no more than 20 minutes on the split jerks below.

Split Jerk (8×1)

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 1 rep @ 85-90%

(pause for 1-2 seconds in the receiving position)

Record your heaviest single for the day.

Review these five points of performance for the jerk: http://crossfitweightlifting.com/2017/10/five-points-performance-jerk-2/

Cash Out

Metcon (AMRAP – Rounds and Reps)

3 sets:

10 Sumo good mornings hugging a light to moderate weight medicine ball or plate. If you have a hard time hinging properly go light until you get a feel for it.

15 Ab-mat plate sit-ups Movement Demo: https://www.youtube.com/watch?v=swtHyclQfdw

8-10 Strict Chin-ups (palms facing in) Slow and controlled. 2 ct eccentric, 1 count pause at bottom. Pull as high as possible

8-10 Bench dips. Slow and controlled. 2 ct eccentric, 1 count pause at bottom. As deep as possible

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