11.25.2016

CrossFit Silos – CrossFit

Weightlifting

Overhead Squat (3 sets of 3 reps @ 73×1)

Today we are working on tempo-pause OHS. You will only record you heaviest single set triple. We want athletes to work up to a heavy triple (NOT MAX). Do the 3 sets of 3 with a partner. Athlete not squatting should count out loud a 7 second eccentric descent (tempo) + a 3 second pause at the bottom + explode (X) from the bottom to the top (no bouncing out of the bottom) and a 1 second pause at the top- repeat two more reps then switch. Learn how to read tempo here: https://www.crossfitinvictus.com/blog/what-does-30×0-mean/

Metcon

Sisson Modified (AMRAP – Rounds and Reps)

Sisson (Scaled)

20 min AMRAP

15-ft rope climb, 1 ascent

5 Push ups

200-meter run
Rx+: If you’ve got a 20-lb. vest or body armor, wear it. Compare your scores to the CF Mainsite whiteboard: https://www.crossfit.com/workout/2016/01/31#/comments

Cash Out

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