7.23.2018

CrossFit Silos – CrossFit

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Weightlifting

Barbell Complex- 5432 unbroken

Work up to a heavy set in 20 mins. 5 Deadlifts + 4 Hang Power Cleans + 3 Front Squats + 2 Shoulder to Overhead *Must be Unbroken reps. Increase weight on each set. Rest no more than 90 seconds between sets. Record your heaviest unbroken set.

Metcon

30 min time cap

Metcon (Time)

For Time (30 min time cap!)

200-160-120-80-40


Single-Unders* (Rx+ Doubleunders)

50-40-30-20-10


Abmat sit-ups* (Rx+ GHD sit-ups)


25-20-15-10-5


Clean Grip Deadlifts 135/95 (no mixed grip)

*7/5 Strict pull-ups after each set of deadlifts- these don’t need to be unbroken

*Rx+ option:

100-80-60-40-20
- Doubleunders

AND


25-20-15-10-5
- GHD sit-ups (must touch floor for Rx+)

There is a 30 min time cap for this workout.

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