Spring Break 2019 Day 1

CrossFit Silos – CrossFit

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Cash In

Drop Set: Dumbbell Bench Press (AMRAP – Reps)

Run the Rack! Once you reach failure with a certain dumbbell weight, pick up a lighter weight off the rack and perform as many reps as possible. Continue down the rack until failure.

• Set 1: – chose a weight you’d fail at 4-6 reps

• Set 2: – reduce weight by 5lbs then perform 8-10 reps

• Set 3: – reduce weight by 5lbs. 10-12 reps

• Set 4: – reduce weight by 5lbs. 12-15 reps

• Set 5: – reduce weight by 5/10lbs. 15-20 reps

Rules: 1st set should be heaviest. No rest in between drops sets. Enter total time to complete in comments.


Metcon (3 Rounds for reps)


Pick a SINGLE dumbbell- in a 30 min window complete in any order:

R1: Max Reps DB Hang Snatch

R2: Max Reps DB Plank Row

R3: Max Reps Goblet Squat

Continue to move between each movement for a total of 30 minutes without stopping. Rep scheme is entirely up to you. Record the total number of reps for each movement as your score. Each rep = 1 rep. All reps are single arm except the goblet squats. Post weight of dumbbell used in comments.

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