4.28.2018

CrossFit Silos – CrossFit

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Weightlifting

5-3-1 Press-FS-CJ (Weight)

With a 12 Minute Running Clock:

Partner 1: 5RM Shoulder to Overhead (4 mins)

Partner 2: 3RM Front Squat (4 mins)

Partner 3: 1RM Clean & Jerk (4 mins)

Description: When the clock begins, Partner 1 will have 4 minutes to establish a 5RM Shoulder to Overhead. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. The reps must come from the front rack, NO back rack allowed at any time. Any method of Shoulder to Overhead is permitted, as long as the standards are met (below).

When the clock hits 4:00, Partner 2 will have 4 minutes to establish a 3RM Front Squat. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any front rack variation is permitted, as long as the standards are met (below).

When the clock hits 8:00, Partner 3 will have 4 minutes to establish a 1RM Clean & Jerk. The bar MUST be taken from the ground, without assistance in any manner. Teammates MAY help load the bar, but may not help in any way with the actual lift. Any Clean & Jerk variation is permitted, as long as the standards are met (below).

TOTAL WEIGHT IS SCORE

Metcon

15 min cap- teams of 3

Down & Back (Time)

For Time:

50 Toes to Bar (partner hangs)

45 Overhead Squats, 95/65

40 Bar Facing Burpees

45 Overhead Squats, 95/65

50 Toes to Bar (partner hangs)

Description:

The workout begins with all athletes on the start mat, and at least one hand on the barricades. At the call of 3-2-1 go, two teammates advance to the Rig and the other teammate goes to the designated “tag-out” spot. The 2 teammates will begin the 50 Toes to Bar, breaking up reps as needed. One athlete must hang from the bar while the partner performs repetitions. There are no minimum work requirements, but one partner MUST hang from the Rig before repetitions may begin. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the Toes to Bar, they may begin the Overhead Squats. 2 athletes must be at the barbell before repetitions begin. They will advance through the 45 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Once the teams finish the Overhead Squats, they may begin the Bar Facing Burpees. 2 athletes must be at the barbell before repetitions begin. They will advance through the 40 reps, breaking up reps as needed. At any time, teams may switch partners (tag out 3rd partner), but ONLY 2 will be allowed in the designated workout space. Teams will go back through the Chipper in the reverse order, completing the Overhead Squats and then moving on to the Toes to Bar to complete the workout. The workout is complete when Teams finish the 50th Toes to Bar.
NO jumping over the box is allowed.

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