CrossFit Siloam Springs – CrossFit Weightlifting Pendlay Total (Total Weight)

Gwen PALP Power Clean (5×3 +5) 3x Max Chin-Ups (Max reps) 3 Rounds od Max Chin-Ups PAINTP Deadlift (5×1 @90%) Metcon (Weight) Then 1RM Barski Clean, attempt to beat last week’s number Metcon Gwen

CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3 +5) 3x Max Chin-Ups 3 Rounds od Max Chin-Ups PAINTP Deadlift (5×1 @90%) Metcon (Weight) Then 1RM Barski Clean, attempt to beat last week’s number

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter row Then 12-9-6 Air squats Medball cleans Push-ups Metcon Metcon (AMRAP – Reps) 10 min emom 5 T2B or 10 knees to

Partner WOD PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Bench Press (Heavy Triple) Push Press (Heavy Triple) Metcon 50 light weight dumbbell bench press (50/25) Metcon Metcon (AMRAP – Reps) Partner

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Bench Press (Heavy Triple) Push Press (Heavy Triple) Metcon (No Measure) 50 light weight dumbbell bench press (50/25) Metcon

20 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 Burpees box jump (30/24) 10 swings (2/1.5) 15 sit-ups 20 lunges 10 each leg 25 double unders Metcon 75 GHDs

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 Burpees box jump (30/24) 10 swings (2/1.5) 15 sit-ups 20 lunges 10 each leg 25 double unders Metcon