12.12.2017

CrossFit Silos – CrossFit

Metcon

In preparation for the open— partner up. Your score for the wod below will be entered into Wodify by your partner. Once you finish the workout your partner will complete the same workout. You will enter your partner’s score into Wodify and enter your name and any notes on scaling or split /tie-breaker times. Don’t be afraid to no rep. Be honest on your range of motion. Help your partner pace and make sure to keep track of their reps based on the scoring rules! Have fun!

Metcon 1

No racks!!!

“FRONING’S WEDDING DAY” (Time)

6 RFT:

3 Squat Snatches (135/95lb)

6 Overhead Squats (135/95lb)

9 Chest-to-Bar Pull-Ups

Movement Standards here:

Squat Snatch: https://www.youtube.com/watch?v=9xQp2sldyts

OHS: https://www.youtube.com/watch?v=RD_vUnqwqqI

CTB: https://www.youtube.com/watch?v=p9Stan68FYM

Metcon 2

Do the work- not for time

Midline Work (AMRAP – Reps)

Not for Time:

30 GHD Sit-Ups, 60 Hip Extensions, 90 Double Unders

25 GHD Sit-Ups, 50 Hip Extensions, 75 Double Unders

20 GHD Sit-Ups, 40 Hip Extensions, 60 Double Unders

15 GHD Sit-Ups, 20 Hip Extensions, 40 Double Unders

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