CrossFit Silos – CrossFit
Weightlifting
Warm-up
Clean and Jerk (1 RM in 10 minutes)
Metcon
Clean and Jerk Test (Weight)
Pick a weight that you can do 15 straight clean and jerk attempts without setting the bar down. You can rest in the hang position, or the front rack position only. Touch N Go. Do as Many Reps as possible beyond 15 and post in notes.
Click RX if you get at least 15, less than 15 no RX. The load is your score. Not the reps. So pick wisely.
REST 8 MINUTES APPROXIMATELY THEN WOD 2
Masters Tour 2016 WOD #3 – Chipper (AMRAP – Reps)
Masters Tour WOD # 3 – 12 Minute AMRAP – Finish and start back over at the top
10 Burpee Box Overs (jump or step)
20 Toes to Bar
30 Cleans (power or squat)
40 Pull-ups
50 Kettlebell Swings
60 Double Unders
RX + = 30-44: 24″, 155/105, Chest to Bar (all 40), 1.5 pood/1.0 pood
RX = 45-54 : 24″/20″, 135/95, Pull-ups, 1.5 pood/1.0 pood
RX if you are actually 55+ : 20″, Toes to bar OR Knees to Elbows, 115/75, Pull-ups or ring rows X2, Double unders or singles X3
