8.6.2018

CrossFit Silos – CrossFit

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Warm-up

Warmup: Best Abs Ever (No Measure)

3 Rounds:

1 Arm DB OH Carry (25ft each arm)

10 Alternating Pushup-Up Shoulder Taps

5 Strict Toes to Bar (Scale: 5 Strict Knee Raises)

15, Single Arm Arm Russian KBS

Movement Demos here: https://youtu.be/wCnDUdv85V8

THE GOAL

Today is a sprint – push your limits on the barbell as there are only a total of 14 reps (increasing each set). Pick a weight you CANNOT go touch and go!

Metcon 1

Rest exactly 5 mins after the workout. You will have 10 mins to work up to a heavy single squat clean to finish the day.

Doubles & Oly Squat Clean (Time)

For time:

50 double-unders (3X SINGLES)

5 squat cleans

50 double-unders (3X SINGLES)

4 squat cleans

50 double-unders (3X SINGLES)

3 squat cleans

50 double-unders (3X SINGLES)

2 squat cleans

M: 135-155-175-185 lb.

F: 95-115-125-135 lb.

Doubles & Oly Squat Clean (Time)

For time:

50 double-unders (3X SINGLES)

5 squat cleans

50 double-unders (3X SINGLES)

4 squat cleans

50 double-unders (3X SINGLES)

3 squat cleans

50 double-unders (3X SINGLES)

2 squat cleans

M: 135-155-175-185 lb.

F: 95-115-125-135 lb.

Weightlifting

This is where you record your heavy single for the day. There is a 10 minute cap on this.

Squat Clean (1×1)

This is where you record your heavy single for the day performed after the workout. There is a 10 minute cap on this.

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