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
