12.18.2017

CrossFit Silos – CrossFit

Warm-up

Tempo Clean + Push Press+ Push Jerk + Jerk (5×1)

5 sets:

1 Tempo Clean (10 seconds)

1 Push Press

1 Push Jerk

1 Jerk

KEEP THIS LIGHT- it is intended to be a warmup for the workout. Increase weight each set. Take 10 seconds to pull off the floor until you go to jump in the clean. This should literally feel like slo motion. On the push press +push jerk+ jerk portion, try and make the dip and drive feel the same on all three movements (straight up and down). Try not to float forward on your toes or lean backward.

Metcon

“Kara-Grace” (Time)

For Time: (20 min cap)

50 Wall Balls 20/14

10 Clean and Jerks 115/75 (Rx+ 135/95)

40 Wall Balls

8 Clean and Jerks

30 Wall Balls

6 Clean and Jerks

20 Wall Balls

4 Clean and Jerks

10 Wall Balls

2 Clean and Jerks

Cash Out

Metcon (No Measure)

Accumulate Not For Time:

2:00 L-Sit Hold

2:00 L-Pull-Up Hold

2:00 GHD Hold

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