12.29.2016

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

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