CrossFit Silos – CrossFit
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/
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.
Metcon (AMRAP – Rounds and Reps)
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