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.

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

Tabata Metcon

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

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 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

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%

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