11.27.2018

CrossFit Silos – CrossFit

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Weightlifting

Perform 3 sets of 20 band pull aparts between each warmup set.

Back Squat (3×5)

My warmup suggestion:

2×5 empty bar

1×5 @40% of 1RM

1×4@60% of 1RM

1×3@70% of 1RM

1×2@80% of 1RM

then…

3 sets of x 5 reps @85-88% of 1RM (GOAL!)

Rest at least 2 mins between each set.

Weightlifting

Perform 3 sets of 5 per arm HEAVY DB rows between each warmup set.

Shoulder Press (3×5)

My warmup suggestion:

2×5 empty bar

1×5 @40% of 1RM

1×4@60% of 1RM

1×3@70% of 1RM

1×2@80% of 1RM

then…

3 sets of x 5 reps @85-88% of 1RM (GOAL!)

Rest at least 2 mins between each set.

Cash Out

This is to be done together as a class.

Metcon (AMRAP – Reps)

10 min EMOM:

Each minute complete 25 Doubleunders OR 50 singles then

AMRAP burpee jumping pull-ups (Rx+ AMRAP Burpee Bar Muscle Ups) in remaining time EACH MINUTE

Enter the total number of burpee jumping pull-ups (Rx) OR bar muscle ups (Rx+ across all 10 sets as your score. This is NOT AN ALTERNATING EMOM.

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