12.15.2016

CrossFit Silos – CrossFit

Weightlifting

Back Rack Walking Lunges (3 x 20 steps or 10 per leg)

3 sets x 20 steps (10 per leg). Go heavy and rest 2 min between sets. Males should start with a barbell loaded with 95lb and go up 5-10% each set. Females should start with 65lbs and go up 5-10% each set. Take these from the squat stands and walk them out and back.

Metcon

E5MOM Lunge-DUBs-Pull-Push (6 Rounds for reps)

On a running clock:

Round 1: 0-4 – EMOM 7/leg Front Rack Reverse Lunges (65/45)

Round 2: 5-9 – EMOM 30-50 Double Unders (scaled – only attempts)

Round 3: 10-14 – EMOM 3-5 Strict Pull ups + 20 second Hollow Hold

Round 4: 15-19 – EMOM 6-10 Push Ups + 20 second Bar Hang (supinated (palms facing) grip)

Round 5: 20-24 – EMOM 30-50 Double Unders (scaled – 30 seconds of butterflies)

Round 6: 25-29 – EMOM 7/leg or 14 total Front Rack Reverse Lunges (65/45)

Cash Out

Max Weighted Wall Sit (Time)

Hip crease MUST be below parallel and athlete must place a 35/15lb bumper plate flat on their quads. No touching the plate during the hold.

Score = Time. Record load in comments.

Rx+: 45/25 plate on quads.
Video demo here: https://www.youtube.com/watch?v=wcN8PGZIYUY

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