12.19.2016

CrossFit Silos – CrossFit

Weightlifting

8 minute EMOM- use the rack or squat stand!

-2 Reverse Back Rack Lunges @ minimum 50% 1RM BS (1per leg) + 1 Backsquat

Rx+: 4 Lunges + 2 BS (same load)

Athletes should load a maximum of 50% of their 1RM Backsquat and keep load the same the entire EMOM. Rx+: 4 Lunges + 2 BS (same load) There is no Rx+ button to push you simply record the additional reps as your Rx+ score.

Back Rack Reverse Lunge

8 sets

Back Squat (8 sets)

Metcon

No Where To Hide (Time)

50/40 Cal Row

40 Box Jump Overs (24/20)

30 Dead Lifts @ 225/185

20 Lateral Burpees Over Bar

30 Dead lifts @ 225/185

40 Box jump overs (24/20)

50/40 Cal Row
16 min Time Cap

Cash Out

25 GHD Med Ball Situps for time (Time)

Athletes must tap med ball (14/10) behind head on floor and bring it back up between feet and touch the foot plate each rep. Rx+ (20/14)
Scale to: 1) 30 Atomic Situps (25/10 plate) 2) 25 Med ball situps (20/14) or 3) Butterfly situps

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