11.21.2017

CrossFit Silos – CrossFit

Weightlifting

Spend no more than 15 minutes on the weightifting below.

Hang Power Clean + Power Jerk (5×1+1)

1 Hang Power Clean (mid-thigh) + 1 Power Jerk

5 sets @ 73% 1RM Jerk

Power Jerk movement demo: https://www.catalystathletics.com/exercise/72/Power-Jerk/

Metcon

Scaling is your friend. Time cap: 15 minutes

The Gripper Ripper (Time)

100 Deadlifts (185/135) for time* (Rx+: 225/155)

*8 K2E EMOM (RX+: 4 Toes to Bar EMOM)

The time cap for this workout is 15 minutes. Coach will review performance standards for the two movements above prior to class.

Cash Out

Metcon (AMRAP – Rounds and Reps)

3 sets:

10-12 Tempo Supinated grip bentover barbell row @2222

*100′ Double kettlebell overhead carry + 8 KB thrusters + 100′ Double kettlebell front rack + 8 KB thrusters. (35/18)

*This whole complex should be unbroken, go lighter than you think you need to at the start and add weight only after you’ve completed the complex unbroken

Rest 2:00 between sets

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