8.23.2018

CrossFit Silos – CrossFit

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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

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