CrossFit Silos – CrossFit

View Public Whiteboard


Deficit Deadlift (3×10)

Stand on two 45# plates & work up to 50% of your 1 RM DL.

You can go up to 70% ONLY if coach approves the increase.

Once comfortable 3X10 as heavy as possible with perfect form.

Movement Demo: https://youtu.be/nuZGoU9PyXg


Elevate feet 2-4 inches off the ground.

Feet hip width.

Shoulders over the bar.

Back flat.

Eyes forward.

Hands in clean position.


Hips and shoulders rise together.

Bar is tight to the body.

Back is flat.

Full foot on the ground.

Metcon 1

Rest exactly 5 minutes between Metcon 1 & Metcon 2

Metcon (AMRAP – Reps)

7 Sets:

:30 DB Jumping Lunges (2×35/15)

30 Doubleunders

DB Jumping Lunges movement demo: https://youtu.be/8Eiq2_cAgFE

This is not for time. Count the total number of DB jumping lunges as your score across 7 sets. This is not for time but it should not take more than 10 minutes to complete so minimal rest between sets.

Metcon 2

Rest exactly 5 minutes between Metcon 1 & Metcon 2

Metcon (Time)

3 Rounds For Time:

800 Meter Run

30/25 Cal Row

30 (15R/15L) Dumbbell Hang Snatches (50/35)

Leave a Reply



Please enter the CAPTCHA text