CrossFit Silos – CrossFit
Warm-up
Weightlifting
Pull and Jerk Complex (3 X 2 – increase weight if comfortable)
3 Dead-lifts
2 Hang Squat Cleans
1 Jerk
Each set is 12 total lifts, go through the 6, then drop. Take a few seconds and do it again.
Double Overhand Grip ONLY on Deadlifts
Metcon
If you want to make up a WOD from earlier in the week, you can.
RECOVERY (Time)
400M Row at 70% Rest 2 minutes with easy rowing
400M Row at 80% Rest 2 minutes with easy rowing
5 Strict Pull-ups EMOM 5 minutes
(manage soreness based on effort and your abilities)
Row 400M at 90%
This is a controlled WOD, don’t push for a faster time, but plan to move methodically through the WOD.
