8.22.2018

CrossFit Silos – CrossFit

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Weightlifting

Back Rack Thrusters (5×3 E2MOM)

Movement Demo 1: https://youtu.be/TJBPypP1rW0

Movement Demo 2 (from rack): https://youtu.be/eupTMHj_kiU

Do these from the rack. Rack the barbell on your back and do 3 back rack thrusters moving up in weight every 2 minutes on the minute. Keep this light and practice form.

Metcon

Metcon (3 Rounds for reps)

R1: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

R2: 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

R3: 23:00 – 27:00 – 400m Run, Max Back Rack* Thrusters (95/65)- do these from the floor – no racks

*Movement Demo: https://youtu.be/eupTMHj_kiU

Cash Out

Cash Out: 4x200m KB Carry (No Measure)

4 sets not for time

100m Dual KB Front Rack Carry (53/35)

100m Dual KB Farmer Carry (53/35)

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