CrossFit Silos – CrossFit
Weightlifting
Snatch Complex: Muscle-Balance-OHS (Weight)
Every 2 mins for 5 sets or 10 mins
Go light. Record Heaviest Single Complex
Snatch Complex: (from floor)
1 rep: 3 muscle snatches + 2 Snatch Balance + 1 OHS
Muscle Snatch demo: https://www.youtube.com/watch?v=NFV2n_Didmc
Snatch Balance demo: https://www.youtube.com/watch?v=D5BUtMk0INY
Metcon
7 Circles of Hell (7 Rounds for reps)
7 rounds for time
1:30 work
7 snatches Rx: 95/65 (Rx+: 115/85#)
AMRAP – pullups
No rest between rounds. Each round is 90 seconds. After you complete the 7 snatches you do pullups in the remaining time left.
Cash Out
Cash Out GHD (Time)
30 GHD Sit-ups for time
