CrossFit Silos – CrossFit
Weightlifting
Tall Jerks (3×8)
3×8 @ 50-65% of 1RM Push Jerk
Speed under the bar. If form looks inconsistent just the bar.
Tall Jerk Video here: https://youtu.be/QWCyQBN1vDM
Metcon
“Dub Smash” (Time)
For Time
100 Double Unders
21 Deadlifts (225/155 )
21 Lateral Box Jumps (20/16″)
75 Double Unders
15 Deadlifts
15 Lateral Box Jumps
50 Double Unders
9 Deadlifts
9 Lateral Box Jumps
*For 15″ lateral box jumps stack four-45lb bumper plates to achieve height.
Two feet jump-two feet land
Cash Out
Metcon (Weight)
Barbell Situps: 3 sets of 10
Barbell full Range sit ups. Fantastic exercise to help with maintaining hollow position and overhead position at the top.
Barbell situps video here: https://www.youtube.com/watch?v=sao0TyMIhjE
