11.22.2016

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

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