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
