3.19.2018

CrossFit Silos – CrossFit

View Public Whiteboard

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.

Leave a Reply

*

captcha

Please enter the CAPTCHA text