CrossFit Silos – CrossFit

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Spend 20 minutes working on the complex below

PC-HPC-Jerk (1X3)

1 Power Clean

1 Hang Squat Clean

1 Jerk

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.

Cash Out

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

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