8.2.2018

CrossFit Silos – CrossFit

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Weightlifting

20 min time cap- try and do a set every 4 mins

Push Press (5×5)

Build in weight. Record your heaviest set of 5. After each set, complete 20 GHD Sit-Ups to parallel

Snatch Balance (5×5)

Build in weight. Record your heaviest set of 5. After each set, complete 20 total (10 per leg) Front Rack Empty Barbell Step-Ups (20″) Men use 45lb barbell, Ladies use the 35lb barbell. Movement Demo here: https://youtu.be/VFXG4ptR_tg

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

5 power snatches (95/65)

5 Chinups (Rx+ 3 ring muscle-ups)

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