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)
