12.09.2016

CrossFit Silos – CrossFit

Weightlifting

Tempo Overhead Squats (3×3 @ 73×1)

OHS- 3 x 3 @ 73X1. Today we are working on tempo-pause OHS. We want athletes to work up to a heavy triple (NOT MAX). Do the 3 sets of 3 with a partner. Athlete not squatting should count out loud a 7 second eccentric descent (tempo) + a 3 second pause at the bottom + explode (X) from the bottom to the top (no bouncing out of the bottom) and a 1 second pause at the top- repeat two more reps then switch. Make sure to keep the pause at the top to 1 second- don’t hang out between reps for 2-3 seconds go right back into the 7 second.
Learn how to read tempo here: https://www.crossfitinvictus.com/blog/what-does-30×0-mean/

Metcon

Run-OHS-Sit-Pull-BJ-Run (Time)

800 meter run

25 overhead squats (95/65)

50 GHD sit-ups

25 sumo deadlift high pulls (95/65)

50 box jump overs (24/20)

800 meter run

Cash Out

GHD Dumbbell Y’s (3×10)

3 sets of 10 GHD Hip Extensions with Dumbbell Y’s. Make sure to hold at the top for a 1 second pause.
Video demo: https://www.youtube.com/watch?v=jreartzFuqA&index=1&list=PL1sNsnPtjLxVRMuPkEd5IJU8fU00DvqtU

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