12.21.2017

CrossFit Silos – CrossFit

Weightlifting

Spend 20 minutes working up to a 1 rep max bench. Superset Bench with 50 foot front rack farmers carry. Keep it light. This is intended to be a shoulder warmup for the front squats.

Bench Press (1×1)

Front Rack Farmer’s Carry

Movement demo: https://youtu.be/k3uUNW4a-l4

Metcon

(NO RACKS! Racks will only be used for ring pushups or injured athletes who can’t pull from the floor)

Gator-ish (Time)

8 rounds for time:

5 Bodyweight Front Squats (NO RACKS!)

15 Lateral Burpees over Bar (Rx+: 26 Ring push-ups)
You must clean the weight from the floor in order to front squat. This encourages you to go unbroken. Squat clean is okay for first rep only.

Cash Out

Metcon (No Measure)

Tabata (:20 on;:10 off)

Alternating

Hollow Rocks

Superman Holds

One set (4 minutes – 8 rounds) is RX

Two Sets (8 minutes – 16 rounds) is RX+

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