Clean & Jerk work & Metcon 20 MIN EMOM C&J (Weight) Work up to weight & hold for 20 Pick a partner & observe each other’s form Metcon (Time) 30 Front Squats 145/95 60
CrossFit Siloam Springs – CrossFit 20 MIN EMOM C&J Work up to weight & hold for 20 Pick a partner & observe each other’s form Metcon (Time) 30 Front Squats 135/95 60 GHDs Break
weightlifting & WOD Back Squat (3×3) Add weight! 80%+ Metcon (Time) 15 min time cap (using minute clock) 8 rounds for time At top of each minute complete: 5 thrusters 75/55 5 burpees 5
CrossFit Siloam Springs – CrossFit Back Squat (3×3) Add weight! 80%+ Metcon (Time) 16 min time cap (using minute clock) 9 rounds for time At top of each minute complete: 4 thrusters 75/55 4
Partner WOD Metcon (Time) 1 partner works at a time 10 100m run/row = 1000m total (7 Burpees/partner segment for non-runner/rower=RX+) 20 ring dips (strict=RX+) 30 Pullups (C2B=RX+) 40 Front Squats 115/75 (135/95=RX+) 50
CrossFit Siloam Springs – CrossFit Metcon (Time) 1 partner works at a time 10 100m run/row = 1000m total (7 Burpees/partner segment for non-runner/rower=RX+) 20 ring dips (strict=RX+) 30 Pullups (C2B=RX+) 40 Front Squats