9.21.2018

CrossFit Silos – CrossFit

View Public Whiteboard

Weightlifting

Clean Pulls should take no more than 15 mins. Do the front squats in 15 mins- in 7 or fewer sets.

Clean Pull (4×3)

Do 3-4 warmup sets then moving up in weight do 4×3. Record your heaviest set of 3.

Front Squat (7×1)

#1: 1 rep

#2: 1 rep

#3: 1 rep

#4: 1 rep

#5: 1 rep

#6: 1 rep

#7: 1 rep

Metcon

13 min time cap! Go from the rack on push jerks

Clean-Jerk-Clean (Time)

50 Med Ball Cleans (20/14)

25 Push Jerks 135/95 (Rx+ 155/110)

50 Med Ball Cleans (20/14)

Cash Out

Metcon (No Measure)

3 Rounds Not For Time:

25 Unbroken GHD Sit-ups*

*100 DoubleUnders or 2 min of “attempts” between each set.

Leave a Reply

*

captcha

Please enter the CAPTCHA text