11.29.2017

CrossFit Silos – CrossFit

Weightlifting

Spend no more than 30 minutes total on each of the weightlifting movements below.

Squat Clean + Front Squat Complex (6×6)

Every 2 minutes:

Squat clean + Front squat( 65-70%1RM)

1 + 5

2 + 4

3 + 3

4 + 2

5 + 1

6 + 0

The 1st number represents the squat clean reps and the 2nd represents front squat reps. Squat cleans cleans are NOT touch and go. Record your heaviest set for your score.

DEFICIT Deadlift

Deficit Deadlift:

Set 1- 50% 1rm x 5 reps

Set 2- 75% 1rm x 3 reps

Set 3- 85% 1rm x 1 rep

Set 4- 90-95% 1rm x 1 rep

Set 5- 90-95% 1rm x 1 rep

Set 6- 90-95% 1rm x 1 rep

Record your heaviest single

Metcon

Pick one or the other not both.

Metcon 1

AMRAP 15: Pullup-K2E-T2B (AMRAP – Rounds and Reps)

15:00 AMRAP-

1 Strict Pullup- NO KIPPING

2 Strict Knees to Elbows- NO KIPPING

3 Kipping Toes to Bar- YOU CAN KIP NOW

Metcon 2

AMRAP 15: HS Hold-L Hold-Bear Crawl (AMRAP – Reps)

15:00 AMRAP-

-Accumulate 30 second Handstand Hold (Freestanding or Wall Facing)

-Accumulate 30 second Supinated L or H Hang Hold

-100′ front to back bear crawl (50′ forward + 50′ backward)

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