3.1.2018

CrossFit Silos – CrossFit

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Weekly Reminders!

Do the 2 Metcons if you plan to do 18.2 tomorrow. If you plan to do 18.2 tomorrow I recommend doing the active recovery work and mobility.

Metcon 1

Metcon (Weight)

Part A: 15 EMOM:

1st min: 5 Strict Press @50% 1RMax

2nd min: 3 Wall Walks

3rd min: 25 airsquats

You must complete all reps each minute to be considered Rx. Enter the weight used on strict press for your score.

Metcon 2

Metcon (Time)

For Time:

50-40-30-20-10

Russian KB Swings (1×53/35)

Walking Lunges hold single KB (1×53/35)

Active Recovery

Do this workout if you plan to do the Open Workout tomorrow and you are feeling beat up.

Active Recovery 2018 v1 (No Measure)

4 Rounds

10 Ring Swings

5 Tuck to Headstand

10 Sumo Inch Worm

5 Barbell Rollout

Movement Demos: https://youtu.be/zTjoCWuo79w

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