Spring Break 2019 Day 5

CrossFit Silos – CrossFit

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Cash In

Warm-up (No Measure)

3 Rounds- max effort reps for each movement:⠀

1:00 Dumbbell Step Ups: https://youtu.be/-wcgEGQN5_U

1:00 Spiderman Mountain Climbers: https://youtu.be/qBPwIabotAI

1:00 Seated Dumbell Z Press: https://youtu.be/6mBrv2Xrzds (switch Arms at :30 Mark)

1:00 Stiff Leg Dumbbell Deadlifts

Rest 1:00 Between Rounds


Metcon (AMRAP – Rounds and Reps)


20 DB Hang Muscle Snatch (50/35lb) (10 per arm)

20 Forward Lunge straight into Backward Lunge (10 per leg)

20 hops over the bench (10 per side)

Movement Demos:

Dumbbell Snatch: https://youtu.be/9520DJiFmvE

Air Squat: https://youtu.be/C_VtOYc6j5c

Bench Hops: https://youtu.be/V26TQbxTjjk

Cash Out

Metcon (No Measure)

3 sets of 12 (slow/controlled)

A1. Barbell Upright Row (35/25)

A2. Dumbbell Shrugs (2×50/2×35)

A3. Straight Arm Lat Pulldown (banded)

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