2.20.2018

CrossFit Silos – CrossFit

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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)

Weightlifting

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

Cash Out

February Conditioning 2018 (Distance)

10 sets:

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.

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