5.12.2018

CrossFit Silos – CrossFit

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Weightlifting

Share a bar with your partner- you have 15 mins to find a max thruster. Enter the weight you achieve individually in Wodify. This is NOT A COMBINED TOTAL.

Thruster (1×10)

Movement Demo: https://www.youtube.com/watch?v=aea5BGj9a8Y

In 3 attempts, find 10 RM Thruster from the floor. Feet must stay in contact with the floor- no jerking or re-dipping between reps. Each 10 rep set requires constant movement from the athlete. There should be no hesitation or pause between the front squat, bottom of the front squat, push press or top of the push press lock out. Rest no more than 3 minutes between attempts. Suggested rep scheme:

Min 1: Warmup empty bar

Min 3: 5 reps 30% 1RM

Min 5: 7 reps 40% 1RM

Min 7: 10 reps 50% 1RM

Min 10: 3 attempts at 10 reps at weight of your choosing

Metcon

Metcon (Time)

For time with a partner (run together/split reps as needed)

400m run together

20 HRPU (10 HSPU)

25 DB hang snatches (50/35)

600m run together

25 HRPU (15 HSPU)

30 DB hang snatches (50/35)

800m run together

30 HRPU (20 HSPU)

35 DB hang snatches (50/35)

1 mile run together

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