10.14.2018

CrossFit Silos – CrossFit

View Public Whiteboard

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)

Leave a Reply

*

captcha

Please enter the CAPTCHA text