6.28.2018

CrossFit Silos – CrossFit

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Weightlifting

Spend no more than 15 minutes working up to a heavy triple for the day. Keep your bar racked you will come back to it after the running.

Back Squat (1×3)

Metcon

If you’ve been coming all week and need an active recovery day- opt for Partner Tosh. If you are fresh- opt for the solo Run Conditioning.

Run Conditioning 2018 v3 (Time)

On the 0:00 – 1 Mile Run

On the 10:00 – 800 Meter Run

On the 15:00 – 400 Meter Run

On the 20:00 – 1 Mile Run

On the 30:00 – 800 Meter Run

On the 35:00 – 400 Meter Run

Total time to complete is your score. If you finish early- rest.
If you can’t run a mile in under 10 mins scale this workout to a 1200m run, then a 600m run then a 400m run and repeat- NOT FOR TIME

Partner Tosh (Time)

3 Rounds:

200m Run, 200m Run

400m Run, 400m Run

600m Run, 600m Run

Pick a fast partner. Each partner must run each distance; Rest while your partner runs. Write your partner’s name in the notes section.

Cash Out

Take 50% of the 3 rep max you got on the weightlifting today and do ONE SINGLE max reps. 3 minute time cap!

Back Squat (1x maxreps)

Take 50% of the 3 rep max you got on the weightlifting today and do ONE SINGLE max reps. 3 minute time cap!

Metcon 2

DO THIS IF IT RAINS ONLY! NO BACKSQUATS

10,000m Row Conditioning Partner 2018 v3 (Time)

Row 10,000m with a partner. Partition as desired.

Row Conditioning v4 (Distance)

Row a total of six (6), 4 min pieces.

Rest 3 minutes between rounds.

Your score is total meters rowed for all 6 pieces.

This is not a partner workout.

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