11.7.2016

CrossFit Silos – CrossFit

Weightlifting

DEFICIT Deadlift (5-3-1-1-1-1)

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 heavies single
DEFICIT Deadlift – https://www.youtube.com/watch?v=CpWsUsqBtN8

EMOM 20 11.7.2016 (5 Rounds for reps)

EMOM 20 (5 rounds)

Min 1- DUBs (3x if singles)

Min 2- Russian twists w/ 35/15# plate, each side = 1 rep

Min 3- Burpees to a 25# plate

Min 4- V-Ups
Record your total reps per round for an overall score.

Cash Out

Handstand Alt Shoulder Taps

5 sets of 10 alternating shoulder taps in Handstand facing the wall or scale to feet on box. Rx is handstand hold facing the wall. Scale is from a box, bumpers or wall facing HS holds for 30 sec on / 30 sec off
Rx is handstand hold facing the wall.

Leave a Reply

*

captcha

Please enter the CAPTCHA text