12.12.2018

CrossFit Silos – CrossFit

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Weightlifting

Please check your historic performance for this lift. Please spend no more than 25 minutes on the deadlifts.

No-No-No Deadlifts

5×3 weight stays the same ALL SETS

“No-No-No” means no belt, no touch and go reps and no mixed grip. Hook grip okay.

Metcon

Metcon (No Measure)

20 min alternating EMOM:

M1 – 3 Clean Grip (No Drop) Deadlifts @60% of your 1RM Deadlift

M2 – 6 High Box Jumps (30/24)

M3 – 40 sec Cross Body Farmer’s Carry (20 sec L and 20 sec R) (AHAP)

M4 – 13/10 Cal Row

Movement Demo for Cross Body Farmer’s Carry: https://youtu.be/RlsynGvFGwY

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