9.18.2018

CrossFit Silos – CrossFit

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Weightlifting

20 min cap. You should be doing a set every 2 minutes to avoid running over.

Back Squat (3×5)

Work up to a heavy set of 5 in five (5) warmup sets, then do 3×5 at the same weight. Do 100m farmers carry (53/35) between each warmup set. At the end you will have done 5×100 farmers carry. No carry between your working sets.

Benchmark/Re-Test

“Nookie” (AMRAP – Rounds and Reps)

AMRAP in 20 minutes @ 95/65

7 Squat Cleans

7 Push Press

7 Back Squats

Run 200m

(Rx+: 135/95)

Cash Out

Only do this if you want washboard abs.

Cash Out: 6 min Abs with Med Ball (No Measure)

You are going to execute a Russian twist and an overhead balance hold. The goal is to work for :30 seconds for the twists and :30 for the overhead balance hold then repeat for 6 rounds.

Movement Demo: https://youtu.be/mUHL0M3SPsc

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