6.1.2018

CrossFit Silos – CrossFit

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Metcon

Weightlifting

5x E2MOM HC-Jerk (5-2-3-2-1 E2MOM x5 sets)

10 min E2MOM:

• 5-4-3-2-1 Hang Cleans

• 5-4-3-2-1 Jerks

From 0:00-2:00 complete 5 Hang Cleans (power or squat) then 5 Jerks (push or split). Increase weight. From 2:00-4:00 complete 4 Hang Cleans then 4 Jerks. Increase weight and continue pattern until you get to a single hang clean and a single jerk.

Patience (Time)

3 rounds for time:

20 Toes to Bar

300m row

40 Push Press 45/35# (from the rack)

Cash Out

Cash Out: Core 2018 (Time)

3 rounds:

20 MedBall Twists (20/14)

30 Flutter Kicks (R+L = 1)

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