8.17.2018

CrossFit Silos – CrossFit

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Weightlifting

This is NOT A METCON- this is a weightlifting day. Take full advantage of the 90 seconds to perfect your tpower cleans and go heavy if you are an intermediate lifter. Intermediate lifters should start at 85% and only increase to 90% if form is near perfect. If you are a beginner- work your way up each set increasing 5-10 pounds starting at about 60% of your 1RM on the first set. Coaches this is your opportunity to coach technique and form. Atheltes will have be at least 30 seconds between sets to provide feedback cues and instruction.

Metcon (Weight)

Every 90 seconds, for 24 minutes (8 sets) of:

Station 1 – 3 Power Cleans (no TNG)

(build to as heavy as you can for 3 reps; drop the barbell and reset for each rep)

Station 2 – 6 Tall Box Jumps (30/24)

(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do NOT jump down)

Record heaviest weight used for Station 1 as your score. Record height used in comments- go higher than 30 if you can.

Cash Out

Warm-up (No Measure)

30-20-10* NOT FOR TIME

Single Arm DB Snatch (1×53/35)

Double KB Deadlifts (2×53/35)

Cal Row

*50ft reverse bear crawl after each set. Choose your weight accordingly. Rx is 2×53/35 DB or KB

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