CrossFit Silos – CrossFit
Weekly Reminders!
“All you can do is all you can do and that’s always enough.” Jay Johnson (Head Coach – Arizona Wildcats)
Weightlifting
Pick a weight you can touch and go for 8 sets consistently. This is your score. If you decrease the weight originally loaded on the barbell at any point during the 8 sets this is not considered “rx”
Metcon (Weight)
Every 1:30 x 8 sets
8 bar facing burpees (RX= jump back/up)
6 Power Cleans (Pick a weight you can touch and go for 8 sets consistently. This is your score.)
Metcon
THIS IS A PARTNER WORKOUT
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 with a Partner:
300m Run TOGETHER (Score = 1 rep per run)
25 You-Go-I-Go Box Jumps (24/20)
10 Squat Cleans (135/95) RX+ 155/110
Both partners run together. Steps Ups are okay for Rx.
Cash Out
Cash Out: Sit-Plank-Swingx3 (Weight)
3 sets:
20 Weighted Sit ups (20/14)
60 second Face Down Chinese Planks
30 UNBROKEN Russian KBS (AHAP)
The weight used on the unbroken KBS is your score.
