CrossFit Silos – CrossFit
Weightlifting
Spend no more than 10 mins working up to a heavy single bench press. You will work off this figure for the Rich Froning workout below. My suggestion is do not max out just work up to a heavy single. This can be within 90-95% of your true 1RM.
Bench Press (1×1)
Weightlifting
Rich Froning’s Chest (Weight)
3 rounds:
500m row
15 bench press (athletes choice)
This is NOT for time. Choose a weight you can do at least 8 consecutive reps all 3 rounds- a good goal would be 50-65% of the 1 rep max you achieved in today’s weightlifting above.
Metcon
10 minute time cap
Two Bars Rich (Time)
21-15-9:
Deadlift (225/155)
OHS from the rack (135/95)
