12.11.2017

CrossFit Silos – CrossFit

Weightlifting

20 min cap

Barbell Cycling: Clusters

Everyone will be working from their own clock. Take your best guess on percentages below- they are just a guide feel free to go “by-feel”.

5 Clusters @60%

3 Clusters @65%

1 Cluster @70%

Rest 2:00

5 Clusters @70%

3 Clusters @75%

1 Cluster @80%

Rest 2:00

5 Clusters @80%

3 Clusters @85%

Spend the next 5 minutes working up to a heavy single Cluster.

Record your heaviest single lift for your score.

Metcon

This will take 25 mins including rest.

Crossfit Mainsite WOD 171107 (5 Rounds for reps)

R1: Tabata Back Squats (95/65lb) (Rx+ 135/95)

Rest 1 minute

R2: Tabata Box Jumps 24/20 (Rx+: 30/24)

Rest 1 minute

R3: Tabata Ring Rows (Rx+: Ring Pushups)

Rest 1 minute

R4: Tabata Handstand Hold (Rx+ Wall Walks)

Rest 1 minute

R5: Tabata Double Unders

Cash Out

Metcon (AMRAP – Rounds)

4-5 sets for quality:

-Accumulate 1:00 Hollow hold

-10R/10L Bulgarian split squat, holding 2XDBs at your sides: https://www.youtube.com/watch?v=yO1Im9EvAtA

-10R/10L Single leg Romanian Deadlifts holding DBs: https://www.youtube.com/watch?v=GoKjrvJi-Iw

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