11.9.2017

CrossFit Silos – CrossFit

Weightlifting

Spend no more than 15 minutes on the weightlifting so you have plenty of time to transition to workout.

Snatch Grip Deadlift (5×1 EMOM)

EMOM for 5 min, 1 snatch deadlift with 90% of best snatch. No straps, no hook grip. Record your heaviest single

Metcon

With a 25 min running clock…

Metcon (3 Rounds for reps)

R1: AMRAP 5:

50 Wall Ball Buy-in (20/14)

12 Deadlifts, 185/135

12 Lateral Burpees

Rest 5 mins

R2: AMRAP 5:

35 Wall Ball Buy-in (20/14)

9 Deadlifts, 255/155

9 Lateral Burpees

Rest 5 mins

R3: AMRAP 5:

20 Wall Ball Buy-in (20/14)

6 Deads, 275/185

6 Lateral Burpees

Cash Out

Midline Conditioning (AMRAP – Reps)

EMOM 12:

Minute 1: 15/10 Calorie Row

Minute 2: 20 GHD Sit-ups

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