2.16.2018

CrossFit Silos – CrossFit

Weightlifting

18 Rep TNG OLY Complex

3 reps each movement below in the order below- touch and go:

Deadlift

Power Clean

Front Squat

Push Jerk

OHS

Back Squat

Do the cycle above 3 times (rounds), increasing weight each round. Take no more than 3 minutes between sets. Record your heaviest round. If athletes drop the barbell between movements it is not considered Rx.
This is not for time so take your time and focus on achieving nearly perfect form on all lifts.

Metcon

21-15-9-15-12-9 (Time)

For TOTAL TIME to complete:

21-15-9:

Pull-ups (Please scale to jumping)

Wallballs 20/14

{Rest 3 min- include this in Total Time}

15-12-9;

Wallballs 20/14

Power Cleans 95/65 (Rx+ 135/95)

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