CrossFit Silos – CrossFit
Weightlifting
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
Set-up:
Elevate feet 2-4 inches off the ground.
Feet hip width.
Shoulders over the bar.
Back flat.
Eyes forward.
Hands in clean position.
Execution:
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)
