11.20.2018

CrossFit Silos – CrossFit

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Weightlifting

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.

Metcon

Include the rest in your total time. NO HAND RELEASE TODAY UNLESS YOU ARE SCALING. Record total number of pushups across all 5 sets as a comment.

Metcon (Time)

5 rounds:

Max effort Pushups (no weight) (Rx+ Max effort Weighted Pushups wearing a 20/14 vest!)

7 total Bent Over Barbell Rows 65/45 (Rx+ 95/65)

200ft DB Farmers Carry (2×35/15) (Rx+ 2×50/35)

7 per arm DB Bicep Curls (25/10) (Rx+35/15)

Rest 2 mins after each round. Include the rest in your total time. Record total number of pushups across all 5 sets as a comment.
NO HAND RELEASE PUSHUPS TODAY UNLESS YOU ARE SCALING

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