11.8.2016

CrossFit Silos – CrossFit

Warm-up

ROMWOD (No Measure)

12 min ROMWOD- “Just Breathe” Saved to Favorites

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women: Use 14# ball, 45# barbell for SDLHP and Push Press and jump 20″ for Rx. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “”rotate””, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to Mainsite WOD on 6.25.2008

Cash Out

Sick Plank Cash Out (Time)

Planks, adding 10 sec each round. Half rest each round. 10 sec plank, 5 sec rest. 20 sec plank, 10 sec rest. 30 sec plan, 15 sec rest. Continue adding each round until failure to complete a round. Score is your plank time for your last round complete. Add load to notes for Rx+

Add a 20# weighted vest.

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