CrossFit Silos – CrossFit
Testing the Couplet for the 2016 Masters Tour
This is make up day for last week. If you don’t have a 10Rep on Front Squat, Push Jerk or Power Clean, do those. If you do, work on handstands. Holds, walks, push-ups. Add extra performance as needed.
Push Jerk (5 @ 70, 5 @ 80, 10 @ 80+)
This is my proposed 2016 Mastes Tour Couplet. If any of you want to go to Hilton Head for the weekend of the 4th (10/4) for Masters Tour 2015 and you are 35 years and older. Let me know. – E
2016 Masters Tour Couplet (Time)
ANY Squat and Shoulder to Overhead (barbell from the floor)
Transitional reps can be thruster FROM THE FRONT only.
The ANY squat means you can position the barbell in a back squat position for any of the squat reps, but it must be returned to the front for the shoulder to overhead.
RX + = 135/95 (RX weight for 35-39)
RX = 115/75 (RX weight for 40-49)
RX – = 95/65 (click RX add load in notes, this will be RX weight for 50+)
IMPORTANT – Strategy Tip – I would front squat on the first and second set, and try not to put the barbell down. After the 6th rep of shoulder to overhead, I would return the barbell to the back squat position to initiate the 12 squats On the 11th squat, i would push press over my head to the front rack position, then i would thruster the 12th rep to gain the first S2O. If i ever needed to drop, I would likely keep the bar in the front rack for any added reps. Try to hold the bar as long as possible, and watch this turn into a 3 minute WOD.