12.11.2018

CrossFit Silos – CrossFit

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Weightlifting

Bench Press (3×5)

Spend 30 minutes working up to a heavy 3×5. Same weight for all 3 sets. Check your performance in Wodify before you start.

Back Squat (3×5)

Go heavier than you did last week.

Cash Out

50 Wall Balls for Time (20/14) (Time)

50 Wall Balls for Time* (20/14)

Rx+: Men use 30lb slam ball, Women use 20lb wall ball

*:30 accumulated L-sit on 2 plyo boxes every break: https://www.youtube.com/watch?v=LCoq2cTggQQ

I recommend raising height of box to 20″ or 24″ and using two dumbbells under your hands to make wrist flexion easier.

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