WOD 12.29.15

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)

Cool Down

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