01.06.2017

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

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