12.7.2017

CrossFit Silos – CrossFit

Weightlifting

Spend no more than 30 minutes on the squat clean-jerk complex and Front Squats below

Hang Squat Clean-Squat Clean-Split Jerk

Round 1: On the Minute x 9:

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk

Minute 0-2 – 70% of your 1RM squat clean

Minute 3-5 – 75% of your 1RM squat clean

Minute 6-8 – 80% of your 1RM squat clean

Rest 2:00

ROUND 2: On the Minute x 3:

1 Squat Clean + 1 Split Jerk

82 – 84 – 86%- THIS WEIGHT IS YOUR SCORE.

RECORD THE HEAVIEST WEIGHT LIFTED IN ROUND 2 AS YOUR SCORE

Front Squat (6×2)

2 reps EMOM x 6:

Sets 1 & 2 – 75%

Sets 3 & 4 – 80%

Sets 5 & 6 – 85%

Metcon

20 minute time cap!

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Shoulder Complex: Y’s, T’s and W’s (No Measure)

Athletes should perform 2×10-10-20

Demo: https://www.facebook.com/breakingmuscle/videos/895695790566447/

Cash Out

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