11.4.2018

CrossFit Silos – CrossFit

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Weekly Reminders!

If you missed the Walcek 50 min AMRAP yesterday please take a crack at it and save this for next weekend. Record your results under Saturday’s workout. Make a meal donation here: https://mealtrain.com/y302lk or donate to Bike Alpharetta here: https://www.gagives.org/c/GGD/a/bikealpharetta/donate/

Metcon 1

Metcon (3 Rounds for reps)

3 rounds for max reps @155/105

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds. Enter total number of reps each round as your score.

Metcon 2

Metcon (Weight)

Jerk Complex:

Every 3 minutes for 15 minutes

2 Push Press

2 Push Jerks

2 Split Jerks

Increase weight each set. Record weight used on last set.

Movement Demo here: https://youtu.be/rT_XEqPiBPE

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