12.24.2018

CrossFit Silos – CrossFit

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Weightlifting

Spend 10 mins warming up before you start the 20 min running clock.

Overhead Squat (6×3)

Spend 20 minutes working up to a heavy set of 3 OHS in 6 sets or less.

Metcon

Metcon (Weight)

20 min EMOM:

1 Clean & Jerk

2 Overhead Squats

3 Push Jerks

Score: Weight used across all sets. Goal is to use 70% of your 1RM clean and jerk for the complex.

Every minute on the minute perform 1 C&J then 2 OHS then 3 Push Jerks. This is NOT an alternating EMOM.

Please use the same weight for the entire workout.

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