CrossFit Silos – CrossFit
Spend 20 minutes working on the complex below
1 Power Clean
1 Hang Squat Clean
Work to a heavy (NOT MAX) complex.
Metcon (AMRAP – Reps)
10 minute AMRAP:
HR Push-ups (Rx+ Diamond Push-ups)
Box Jumps* 24/20 (Rx+ Box Jump Overs- no touch box)
Power Cleans 135/95 (Rx+ 165/115)
*Step Ups are not considered Rx
Diamond pushups standard: https://www.youtube.com/watch?v=2-OFbQ9GLpE
Make sure your elbows aren’t flared out- they need to be by your side.
This cashout will take 15-20 mins. If you only have 10 mins left do 2 rounds.
Metcon (No Measure)
4 sets for quality:
8-10 Dumbbell upright rows @3121 tempo
8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Make sure to use a neutral grip (palms facing each-other)
8-10 Tempo Bicep Curls, 3 count eccentric