2.6.2018

CrossFit Silos – CrossFit

Benchmark/Re-Test

Weightlifting

PARTNER UP. This is a 50 consecutive rep back squat test. A partner or coach should count your reps for you. Make sure to warm up well before you start.

Back Squat (1×50)

Recommend using MINIMUM of 50% of your 1RM Back Squat for this test. Example here: https://youtu.be/Gxs2ZNSzKAU

Metcon

“The Lyon” (5 Rounds for time)

5 rounds, each for time of:

7 squat cleans 115/75 (Rx+ 165/110)

7 shoulder-to-overheads 115/75 (Rx+ 165/110)

7 burpee chest-to-bar pull-ups

Scaling this WOD

Select a load for the barbell that is based on the lift that is most limiting to you. You should be able to complete 10 unbroken reps of both movements in the warm-up. If you are unable to perform a chest-to-bar pull-up, modify to a chin-over-the-bar pull-up or a jumping pull-up.

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

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