11.7.2017

CrossFit Silos – CrossFit

Warm-up

Kang Squat Warmup

The first movement is a good morning. Then, drop the hips down into a squat. Repeat this movement coming back up.

Movement Demo 1: https://www.youtube.com/watch?v=C6kQRA3pEws

Movement Demo 2: https://www.youtube.com/watch?v=TyJWlV00kcE

Kang Squat:

1. Balance in mid foot

2. Flat Back

3. Good Morning + Squat

Weightlifting

Backsquat: E2MOM X7

Every 2:00 for 7 sets:

Back Squat

3-3-2-2-1-1-1

If you PR your backsquat make sure to enter this lift separately under weightlifting.

Metcon

No racks

Metcon (Time)

For time:

30/21 Cal Row (Rx+ 35/26 Cal Row)

30 Power Cleans 115/80 (Rx+: 135/95)

30/21 Cal Row (Rx+ 35/26 Cal Row)

25 Push Jerks 115/80 (Rx+: 135/95)

30/21 Cal Row (Rx+ 35/26 Cal Row)

20 Front Squats 115/80 (Rx+: 135/95)

30/21 Cal Row (Rx+ 35/26 Cal Row)

15 Clusters 115/80 (Rx+: 135/95)

Cluster Movement Demo: https://www.youtube.com/watch?v=plCzO45g9nc

Cash Out

Barbell Curls (45/30) (5 max sets)

5 max sets of bicep curls @ 45/30

Movement Demo: https://www.youtube.com/watch?time_continue=1&v=bAWLx7PPK10
Just shut up and do them. Thanks. ~Coach Barr

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