12.17.2018

CrossFit Silos – CrossFit

View Public Whiteboard

Weightlifting

Want to get strong? Don’t bring a scalpel – bring a meat cleaver! Big movements = Big results

Clean Complex: Clean-FS-HSC

Athletes have 20 minutes to complete one heavy complex:

1 Squat Clean

1 Front Squat

1 Hang Squat Clean

Metcon

Athletes will choose to Row OR Run today. You can run the 300m loop twice or run 1×400 + 1×200 your choice.

Metcon (3 Rounds for reps)

Every 5 mins x 3 sets:

1000/850m Row OR …

600m Run (400m+200m)

then AMRAP C2B Pullups (RX+ Ring or Bar Muscle Ups)

Score: Total C2B or Bar or Ring MU each round

NO REST BETWEEN ROUNDS

Goat/Free

Spend this time working on your biggest weakness. If you don’t know what you need to work on please ask a coach. Don’t take this opportunity to leave class early.

Leave a Reply

*

captcha

Please enter the CAPTCHA text