12.29.2017

CrossFit Silos – CrossFit

Weightlifting

Spend at least 20 minutes on the single arm barbell press. This is a new movement- go slow and be patient.

Single Arm Barbell Press (5/5)

Watch the video and make sure you’re engaging the correct muscles. 3 count eccentric on each rep. https://www.youtube.com/watch?v=kf_KgHT1E6o&feature=em-subs_digest

MOVEMENT DEMO VIDEO:

0:37 Two parts of the movement

1:17 Coaching points during the movement

2:25 What we do NOT want to see

Metcon

TOTAL REPS IS HOW YOU SCORE THIS WORKOUT. MAKE SURE YOU ADD THEM ALL UP FOR YOUR SCORE.

20 Max Rest (AMRAP – Reps)

20-minute running clock: (COACHES: ROTATE POSITIONS OR ALT WORK/REST INTERVALS TO ACCOMMODATE BIKE/ROPE CONSTRAINTS)

Min 1: Max Cal Assault Bike

Min 2: Rest (record reps)

Min 3: Max reps rope climbs

Min 4: Rest (record reps)

Min 5: Max Cal Row

Min 6: Rest (record reps)

Min 7: Max reps K2E

Min 8: Rest (record reps)

Min 9: Max DUBs

Min 10: Rest (record reps)

Repeat for another 10 minutes in the same order. TOTAL reps is your score for this workout.

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