8.11.2018

CrossFit Silos – CrossFit

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Metcon

Strive to complete each round of work within 3 minutes. During the back squat, ensure the belly is braced by squeezing the abs. Send hips back and down while simultaneously bending the knees. Once the hips reach below parallel, push through the heels to stand up to full hip and knee extension. Use a double overhand grip during the deadlift to help build grip strength. Engage the abs and keep shoulders active by squeezing the armpits to your sides. This will help maintain a neutral spine during the deadlift. Reduce run distance further if it can’t be completed in less than 2 minutes.

PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
Ladies Rx: 155lb Backsquats, 185lb Deadlifts

Scaled “PK” (Time)

5 rounds for time of:

155-lb./105-lb.* back squat, 10 reps

185-lb./135-lb.* deadlift, 10 reps

400-meter sprint

Rest 2 minutes

The load is decreased to keep intensity high by minimizing rest time during each round of work. Spend 3 minutes or less per round. Consider increasing the posted rest time between rounds by 30 seconds if unable to achieve the targeted round time. Keep the abs braced while executing back squats. Hip crease below parallel and full extension of hips and knees are the range of motion standards. Focus on keeping the bar close to the body while maintaining a neutral spine during the deadlift. Stand up all the way by squeezing the butt at the top.

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