11.24.2017

CrossFit Silos – CrossFit

Weightlifting

This should take no more than 30 minutes. 15 minutes for each movement. Pay attention to the amount of work programmed to select the most appropriate rest interval.

Back Squat (3×8 @65% 1RM)

spend 15 minutes on this which means you should be doing a set every 3 minutes and spending 5 minutes warming up to 65%

Narrow Grip Overhead Squat (5×3)

The clean-grip overhead squat is simply an overhead squat with a narrow grip. It is also called the Jerk or Clean Grip OHS. The clean-grip overhead squat can be used as a mobility exercise for the ankles, hips, shoulders and thoracic spine, and also a strength exercise for upper back extension, which will help posture in the snatch and clean, and stability overhead in the snatch and jerk.

Movement Demo: https://www.youtube.com/watch?v=hH2LDPRlM7U
spend no more than 15 minutes on this. Start at 50% of your 1RM OHS and increase load 5-10lb each set. you should be doing a set every 3 minutes and spending no more than 5 minutes warming up to 50%

Metcon

Spend about 5 minutes warming up to the power clean weight you plan to use in the workout.

The Burpee Chief (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power Cleans 95/65 (Rx+ 135/95)

6 Burpees

9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

Score: Rounds+Reps

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