10 Minute Lifting MAX Weightlifting Metcon (Weight) WOD 1 – 10 minute of back squats. Score = total lbs lifted. 55%-60% Metcon (Weight) WOD 2 – 10 min of bench press or push press.

Tabata Metcon

CrossFit Siloam Springs – CrossFit Metcon CFSS Sporty Forty Partner WOD (Time) Buy In: 40 bar-facing burpees 4 rounds 40 double-unders 40 situps 40 barbell 10 DL 10 hang power cleans 10 front squat

10 Minute AMRAP Weightlifting Snatch (Heavy Single) Metcon Snatch 20 min EMOM. Start with an empty barbell. Add weight slowly and work up to a heavy single. Metcon Metcon Lunge 400 Meters Metcon (AMRAP

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (Heavy Single) Metcon (No Measure) Snatch 20 min EMOM. Start with an empty barbell. Add weight slowly and work up to a heavy single. Metcon Metcon (No

CrossFit Siloam Springs – CrossFit Weightlifting Clean (heavy Single) Metcon (No Measure) 20 Minute EMOM Clean Start with an empty bar Work up to a heavy single Metcon Metcon (Time) JOSEVA 15-12-9 Bench Press

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) For time 100 singles 80 sit-ups 70 airsquats 60 db push press 50 stepups 40 knees to chest 30 kbs 20 push-ups 10 lateral jumps

Joseva Weightlifting Clean (heavy Single) Metcon 20 Minute EMOM Clean Start with an empty bar Work up to a heavy single Metcon Metcon (Time) JOSEVA 15-12-9 Bench Press Deadlift Power Clean Men-body weight Women-75%