CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Lion Complex for snatch 7 reps for max load 1 rep is snatch grip deadlift to power position Hang power snatch Overhead squat Behind neck push

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 3,3 6,6 9.9 ……… Burpee Box Jump Overs Deadlift 225/155 Metcon (AMRAP – Rounds and Reps) 10 Minute

10 Minute AMRAP Weightlifting Metcon (Weight) Lion Complex for Clean and Jerk 7 reps for max load 1 rep is Deadlift to power position hang power clean front squat jerk behind the neck jerk

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) Lion Complex for Clean and Jerk 7 reps for max load 1 rep is Deadlift to power position hang power clean front squat jerk behind the

Partner WOD Weightlifting Thruster (From the rack@60%) Metcon Metcon (Time) Partner WOD – For Time Annie meets Angie Triple singles allowed for RX 50 double unders 50 sit-ups 100 pull-ups 40 double unders 40

CrossFit Siloam Springs – CrossFit Weightlifting Thruster (From the rack@60%) Metcon Metcon (Time) Partner WOD – For Time Annie meets Angie Triple singles allowed for RX 50 double unders 50 sit-ups 100 pull-ups 40

Partner WOD Metcon Metcon (Time) 3 Rounds descending reps One athlete works at a time 2 Athletes = 32/24/18 3 Athletes = 48/36/27 Power Clean + Front Squat Dumbbells 35/25 Calorie Row Sit Ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 Rounds descending reps One athlete works at a time 2 Athletes = 32/24/18 3 Athletes = 48/36/27 Power Clean + Front Squat Dumbbells 35/25 Calorie