5.16.2018

CrossFit Silos – CrossFit

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Warm-up

Choose weights appropriately- this is a warmup

Warmup: Bulletproof Back (No Measure)

5 Rounds

30 second supinated grip deadlift hold (50% of max)

10 alternating push-up t’s

30 sec 1 arm overhead hold

5 1-arm rows (not supported)

Movement Demos Here: https://youtu.be/I92sVCbjsc8

Weightlifting

Seated Strict Barbell Press (5×5)

Five sets of:

Unsupported Seated Strict Press x 5 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2 mins between sets. Record your heaviest set as your score.

Metcon

Serrano (AMRAP – Rounds and Reps)

14 min AMRAP:

40 Doubleunders

20 UNBROKEN* Wall Balls (20/14)

10 Deadlift (225/155)

*If the wall balls are not unbroken- it is not considered “Rx”

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