01.09.2018

CrossFit Silos – CrossFit

Warm-up

OHS + Snatch Balance

This should take no more than 6 minutes.

Spend 6 minutes building up to a Moderate (NOT HEAVY) Complex:

Min 1: 1 Overhead Squat + 2 Snatch Balances @ 30% 1RM OHS

Min 3: 1 Overhead Squat + 2 Snatch Balances @ 40% 1RM OHS

Min 5: 1 Overhead Squat + 2 Snatch Balances @ 50% 1RM OHS

*Technique is more important than loading. This is a primer for the following work.

Weightlifting

Spend no more than 40 TOTAL minutes on the weightlifting segments below. The hang snatches should take 5 + 2 min transition), the Squat Snatches should take 12 minutes + 2 min transition, the Backsquats should take 15 minutes including a 2 minute transition. Coaches MUST keep a running clock.

Hang Snatch (EMOMx5)

This should take no more than 5 minutes:

Above Knee Snatch

Min 1: 1×3 50%

Min 2: 1×3 60%

Min 3: 1×3 70%

Min 4: 1×3 72%

Min 5: 1×3 75%

Metcon (Weight)

This should take no more than 12 minutes.

Squat Snatch

On the Minute x 12 (3 Rounds)

Min 1 – 3 Reps @ 80%

Min 2 – 2 Reps @ 85%

Min 3 – 1 Rep @ 90%

Minute 4 – Rest

Record your heaviest single

Back Squat (2x(7x5x3))

This should take no more than 15 minutes.

Backsquat:

Min 1: 7 Reps @ 75%

Min 3: 5 Reps @ 80%

Min 5: 3 Reps @ 85%

Min 7: 7 Reps @ 75%

Min 9: 5 Reps @ 80%

Min 12: 3 Reps @ 85%

Record your heaviest triple for your score.

Cash Out

On your own or with the class if time allows.

Metcon (Time)

Midline Work:

Accumulate 75 Weighted Hip Extensions (35/25)

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