8.29.2018

CrossFit Silos – CrossFit

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Metcon

45 minute time cap!

Johnny Cage (Time)

1200m Run

60 Squat cleans (95/65)

800m Run

40 Power cleans (135/95)

400m Run

20 Jerks (175/125)- no racks!
Keep in mind the barbell lifts should feel increasingly harder as you approach the end of the workout while the running will get easier. If you plan to scale the loads please use the following %’s to guide your weight choices:

Squat Cleans: load minimum of 45% of your 1RM

Power Cleans: load minimum of 65% of your 1RM

Jerks: load NO MORE than 75% of your 1RM

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