WOD 11.14.15

CrossFit Silos – CrossFit

Warm-up

Metcon

Partner Deadlift Clean Jerk Snatch (AMRAP – Reps)

15min AMRAP

Each team will get a single barbell 115# for co-ed team and 85# for all female teams. Points are as follows:

Deadlift= 1pts

Clean= 3pts

Clean/Jerk= 5pts

Snatch= 7pts

Squat Snatch= 10pts

Every 3 minutes your team will have to complete a 200m run. No points for the run.

Cash Out

Cash out DIPS (AMRAP – Reps)

5 Minute AMRAP:

Ring Dips are RX –

starting at 1 rep within 5 minutes you will attempt to do 1 rep, drop, 2 reps, drop, 3 reps… until you do 10 consecutive reps without dropping. Then 9, 8, 7, 6, 5, 4, 3, 2, 1

Record the total reps that you get. If you complete all sets before 5 minutes, record time completed in notes. (55 reps up, 45 down = total of 100)

Leave a Reply

*

captcha

Please enter the CAPTCHA text