12.6.2017

CrossFit Silos – CrossFit

Weightlifting

Spend no more than 20 minutes on the WL below. Athletes should take no more than 90 seconds rest between sets.

Tempo Overhead Squats

OHS- 3 x 3 @ 73X1. Today we are working on tempo-pause OHS. We want athletes to work up to a heavy triple (NOT MAX). Do the 3 sets of 3 with a partner. Athlete not squatting should count out loud a 7 second eccentric descent (tempo) + a 3 second pause at the bottom + explode (X) from the bottom to the top (no bouncing out of the bottom) and a 1 second pause at the top- repeat two more reps then switch. Make sure to keep the pause at the top to 1 second- don’t hang out between reps for 2-3 seconds go right back into the 7 second.

Metcon 1

NO TIME CAP. Coaches should use a running clock. Athletes should rest exactly 5 minutes between Metcon 1 and Metcon 2. Athletes will be working on their own clock. Do not include the 5 minute rest in your score for Metcon 1 or Metcon 2.

Metcon (Time)

For time:

42 Wall Balls 20/14#

21 Hang Power Snatches 95/65#

30 Wall Balls

15 Hang Power Snatches 95/65#

18 Wall Balls

9 Hang Power Snatches 95/65#

Metcon 2

NO TIME CAP. Coaches should use a running clock. Athletes should rest exactly 5 minutes between Metcon 1 and Metcon 2. Athletes will be working on their own clock. Do not include the 5 minute rest in your score for Metcon 1 or Metcon 2.

Metcon (Time)

For time:

50 Abmat Sit-ups (Rx+: 40 Full ROM GHD Situps- hands must touch floor)

3 minute Accumulated Elbow Plank Hold (Rx+ 2 minute Accumulated Wall Facing HS Hold)

50 Abmat Sit-ups (Rx+: 40 Full ROM GHD Situps- hands must touch floor)

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