CrossFit Silos – CrossFit
Back Squat (5×5 @ 75% 1RM ALL SETS)
Weighted Step-ups (5×8 per leg)
Men 24 / Women 20
Pick your weight. Hold two dumbbells or kettlebells down by your side. Use the same weight across all sets. Recommended Rx (2×44/25)
Superset the backsquats and step ups. Rest no more than :90 seconds between sets.
Superset the deadlifts and rows. Rest no more than :90 seconds between sets.
No-No-No Deadlifts (5×3 @65% 1RM Clean Grip Deadlift)
5×3 weight stays the same ALL SETS
“No-No-No” means no belt, no touch and go reps and no mixed grip. Hook grip okay.
Bent Over Row (5×8 @Rx: 115/85)
WEIGHT STAYS SAME ALL SETS.
Movement demo: https://www.youtube.com/watch?v=pyBHPoC8Nzo
February Conditioning 2018 (Distance)
Row :30 sprint / Rest :30
Your score is total meters so do not reset the rower at any time. Use the pre-programmed workout under workouts.