5.22.2018

CrossFit Silos – CrossFit

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Weightlifting

20 Min cap- goal is to do a set every 2 Mins giving yourself more rest in later rounds. Work up to a heavy- not MAX

10-1 OHS-Box Jumps (10-1)

10-9-8-7-6-5-4-3-2-1:

OHS from the rack*

Box Jumps (30/24)

*Move up in weight each set and record your heaviest single OHS

Metcon

You only need one dumbbell for this workout. I recommend scaling to 35/20. Keep track of your rounds and do the math at the end.

It’s So Easy (AMRAP – Reps)

12 min AMRAP:

3 DB Goblet Squats (50/35)

3 Alt Single Arm DB Hang Clean & Jerks (50/35)

3 burpees over the DB

*add 3 reps to each movement every round

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