03.16.2017

CrossFit Silos – CrossFit

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Weightlifting

Metcon (No Measure)

This is for strength! Every 2 mins for 18 minutes:

-Snatch-Grip ROMANIAN Barbell Deadlift x 8 reps @ 4011

-Single-Arm Dumbbell Row x 8 reps each arm @ 2111 (Suggest using 35/20)

-Banded Glute Bridges x 30 reps @ 10X0

Pick a weight that is challenging. You have 2 minutes to complete the 8 deadlifts + 8 rows + 30 glute bridges. If you finish all 46 reps in 2 minutes you rest in remaining time. If we run out of bands do unbanded bridges.
-Banded glute bridge demo: https://www.youtube.com/watch?v=7XaJupqzSH0

-Banded glute bridge demo: https://www.youtube.com/watch?v=14lRbAwoTQ4

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
SPEND 5 MINUTES ON THIS BEFORE THE WOD

Metcon

5x: Row-Snatch (5 Rounds for reps)

5RFT:

In a 2:00 window:

-Row 20/15 calories

Power Snatch to OHS (Rx) or *Squat Snatch (Rx+) max reps in remaining time (135/95)

*No riding it down on the squat snatch!

Rest 2:00 between rounds

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