CrossFit Silos – CrossFit
Weightlifting
TEMPO Back Squat (4×3 @13X1)
This should take no longer than 20 minutes warmup to cool-down. Tempo @13X1:
1 second descent
3 seconds in bottom hold
X: explode up
1 second at the top (do not hang out at the top between reps- head right back down to the bottom!)
Rest 2 mins between sets- work up in weight each set
Metcon
200m Run + Tabata! (6 Rounds for reps)
Rx:
Round 1: 200m Run Tabata Front Squats 45/35
1 Min Rest
Round 2: Run 200m Tabata DUBs
1 Min Rest
Round 3: Run 200m Tabata Burpees
1 Min Rest
Round 4: Run 200m Tabata Broad Jumps
1 Min Rest
Round 5: Run 200m Tabata Back Squats 45/45
1 Min Rest
Round 6: Tabata Sit Ups (No Run)
Rx+:
Round 1: 200m Run Tabata Front Squats 75/55
1 Min Rest
Round 2: Run 200m Tabata DUBs
1 Min Rest
Round 3: Run 200m Tabata Burpee Pullups
1 Min Rest
Round 4: Run 200m Tabata Front Rack BB Step Ups (75/55) (20″)
1 Min Rest
Round 5: Run 200m Tabata Back Squats 75/55
1 Min Rest
Round 6: Tabata GHD Sit Ups (No Run)
no racks allowed
