12.20.2016

CrossFit Silos – CrossFit

Weightlifting

Push Press (1×5)

Spend 15 minutes to find a 5RM Push Press

Then decrease your 5RM by -5% and do 5 reps

Then decrease your 5RM by -10% and do another 5 reps

Record your heavist set of 5 for your score.

Metcon

3x: 30S20+100DUBs (Time)

3 Rounds:

30 S20 (95/65)

100 DU (2x singles)

Rx+: (115/85)

Cash Out

2 OPTIONS- Rx (HS Hold) or Rx+ (HS Shoulder Taps)- CHOOSE ONE!

Accumulate 5 mins of Wall Facing Handstand Hold (Time)

Accumulate 5 minutes of Wall Facing Handstand Hold. Kick up and come back down as many times as you need to accumulate 5 straight minutes upside down. Wrists should be no more than 6 inches from wall. Your score is the total time it takes you to accumulate 5 min hold

Handstand Shoulder Taps (3 Rounds for reps)

3 sets of 20 (10 per arm) WALL FACING Handstand Shoulder Taps. Make sure you are alternating arms and not doing all 10 on the right then all 10 on the left.
Video demo: https://www.youtube.com/watch?v=cCMEJ13nowk

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