CrossFit Silos – CrossFit
Warm-up
Weightlifting
Metcon (AMRAP – Reps)
4 Minute AMRAP of Dead-lifts at 80% max. Record reps.
This is best done cautiously as a 1 rep every… and plan for 10-20 second periods per lift.
Metcon
2015 Masters Tour – Triplet AMRAP (AMRAP – Reps)
8 Minute Clock
50 Wall Balls (20/14)
30 Snatches (see below)
Pull-ups for Reps, or Squats holding the wall ball for reps if no pull-ups
RX + = 95/65 and Chest To Bar
RX = 75/45 and Pull-ups
Scaling does squats with wall ball
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)
