5.4.2018

CrossFit Silos – CrossFit

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Weightlifting

Superset for 4 sets. Rest :30 – 1 min between movements.

Seated DB Arnold Press (4×12-15)

Movement Demo: https://www.youtube.com/watch?v=R-RTgOxrj88

Barbell Romanian Deadlifts (RDL) (4×12-15)

Romanian Deadlift demo: https://youtu.be/GZAKFRNtxLY

Use a heavy load for the rep range that allows you to move with perfect form.

Metcon

Metcon (No Measure)

21 min EMOM: (7 sets)

Min 1) 4 Strict C2B Pull-Ups or 6 Kipping Pullups

Min 2) 8 Box Jumps (30/24)

Min 3) 50′ Mixed KB Rack Suitcase Walking Lunge (53/35) switch arms halfway

For the Pull-Ups, use bands as needed to get your chest to the bar, or sub challenging Chest-to-Rings Ring Rows. For the walking lunges go as heavy as you can without breaking up the 100′.

KB Rack Suitcase Walking Lunge Movement Demo: https://www.youtube.com/watch?v=OA8LPK3UZZk

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