CrossFit Silos – CrossFit
Weightlifting
Bench Press (3×5)
Spend 25-30 minutes working up to a heavy 3×5 bench press. Spend at least 10 mins warming up to your working weight. Keep the weight the same for all 3 sets of 5.
Benchmark/Re-Test
Check your performance history and go for a PR
Dead Swingers (Time)
3 Rounds:
100 Russian KBS (1×53/35) Rx+ 1×70/44
10 KB Deadlifts (2×53/35) Rx+ 2×70/44
KB Deadlift movement demo: https://youtu.be/4pH6S5ZMglU
Cash Out
Metcon (No Measure)
Tabata :20 on /:10 off x 16 sets
Alternating!
Hollow Rocks
Superman Hold
