DT
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Bear Complex, work up to 135/95 Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105#
WOD
DT Warm-up Warm-up Bear Complex, work up to 135/95 Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#
12 Minute AMRAP
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 15 PVC Good Mornings 15 Light swings 3RNFT Weightlifting 1 Deadlift (1×5+10) Pull-ups (Strict Pullups 3XMax Reps) Weightlifting 2 Back Squat (Superset 3X5@80%) Bench Press
WOD
12 Minute AMRAP Warm-up Warm-up 15 PVC Good Mornings 15 Light swings 3RNFT Weightlifting 1 Deadlift (1×5+10) Pull-ups (Strict Pullups 3XMax Reps) Weightlifting 2 Back Squat (Superset 3X5@80%) Bench Press (Superset 3X5@80%) Metcon Metcon
WOD
21-15-9 Warm-up Warm-up Pendlay Snatch Warmup Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min Snatch EMOM Metcon Metcon (Time) 21/15/9 Thrusters (135/95) Bar Over Burpees
21-15-9
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Snatch Warmup Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min Snatch EMOM Metcon Metcon (Time) 21/15/9 Thrusters (135/95)
WOD
Partner WOD Metcon Metcon (Time) Partner WOD 3 Rounds for time Partner 1 – 2X10yard Prowler Drive (275/185) Partner 2 – 15 wallball – 15 swings (2/1.5) Partner 1 – 15 wallball – 15
5 Rounds for Time
CrossFit Siloam Springs – CrossFit Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups 3 Rounds of Max Chin-Ups Weightlifting 2 Back Squat (Superset 3X5@80-85%) Deadlift (Superset 3X5 Deadlift @80-85%)) Metcon Metcon (Time) 5RFT 10