3.30.2018

CrossFit Silos – CrossFit

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Weightlifting

Sumo Deadlift (5-5-3-3-2-2-1-1-1)

Spend no more than 20 mins working up to a heavy single.

Metcon

Metcon (Time)

8 Rounds for Time:

5 Box Jumps (no step ups for Rx) 24/20

(Rx+ 30/24)

10 Strict Barbell Rows 85/55lb

(Rx+ 7/5 Chest to Bar)

15 second unbroken Iso Ring Support Hold

(Rx+ 5 Ring Dips)

(accumulate :15 is not Rx or Rx+)

20 HR Push-ups

(Rx+ 8/6 HSPU- measure and mark wall to new standard!)

Strict Barbell Row Demo (TOUCH!): https://www.youtube.com/watch?v=I0uhDZ06hrQ&t=26s
Iso Ring Support Hold Movement Demo: https://www.youtube.com/watch?v=-4IF7z6A71s

Rx+ Ring Dip Movement Demo: https://www.youtube.com/watch?v=OXeRn8TMI0o

Cash Out

400m Farmer’s Carry (Time)

Rx: 53/35lb; Rx+ 70/53 This should take athletes no longer than 6-8 minutes to complete. If not- scale the load please.

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