CrossFit Silos – CrossFit

View Public Whiteboard


Pick one not both

Weighted Chest to Bar Pullups (1-1-1-1-1)

Record your heaviest single

Weighted Ring Dips (1-1-1-1-1)

Record your heaviest single


Metcon (No Measure)

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Back Squat x 8 reps @ 3011

Minute 2 – 12 Alt Reverse Lunges with DBs/KBs

Minute 3 – :40 Ring Plank Hold

Minute 4 – Rest
Ring plank hold movement demo: https://www.youtube.com/watch?v=bUOKdugnpns

1) Elbows locked out

2) Rings turned out

(arms off of straps)

3) Tight straight body

4) Head neutral


1 mile run (10 min cap) (Time)

Run 1 mile in 10 minutes. Your time is your score. Rest in the time remaining.

If you can’t complete a mile in 10 minutes cut the run short to 1200 meters.

Cash Out

“Evil Wheels”

5 sets of 10

Maintain control and midline stabilization. Grab an abmat for your knees. If this is too easy do it with no bumper plates with the barbell flat on the ground. Demo: https://www.youtube.com/watch?v=YC2ZGqgJWcY&t=1s

Metcon 2

This is the backup workout if it rains tomorrow. ONLY if it rains.

Double Snatch (Weight)

EMOM until failure –

20 Doubleunders, 1 Snatch, increase weight by 5# or 10# each set (5# if your max is no more than 5 rounds from starting weight).

Starting Weights are – 45#/65#

2 times singles. Be prepared to change weights.

Measure heaviest snatch completed, post details in comments.

Leave a Reply



Please enter the CAPTCHA text