6.13.2018

CrossFit Silos – CrossFit

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Weightlifting

Cluster

Take 20 minutes to work up to a heavy 1RM Cluster. Warmup resting 2 min between sets

1×8 @ 50%

1×5 @ 60%

1×3 @ 70%

1×1 @ 80%

1×1@ 90%

1@ Max Out

Metcon

(30 min time cap!)

Iceman (Time)

3 Rounds for time: (30 min time cap!)

21/17 Cal Row

15 DB Manmakers (2×35/15) (Rx+ 12 DB Manmakers @2×40/20)

DB Manmakers Movement Demo: https://youtu.be/iMNnvhg1JcM

Cash Out

Metcon (No Measure)

4 sets:

15 GHD Hip Extensions @2222 tempo

20 Abmat sit-ups @3111 tempo

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