03.28.2017

CrossFit Silos – CrossFit

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Weightlifting

12 EMOM 1 Hang Snatch + 1 Snatch + 1 OHS (Weight)

EMOM for 12 minutes:

1 Hang Snatch + 1 Snatch + 1 Overhead Squat @ 75-80% of your 1RM Snatch

Metcon

Run-Swing-Run-Wait-Run-Lunge (Time)

-Run 1 mile

-30 American KBS 53/35 (Rx+: 70/53)

-Run 800 meters

-400 FEET single arm OH KB waiters walk* 53/35 (Rx+: 70/53) (switch arms at 200 feet)

-Run 400 meters

-30 single arm OH walking lunges

(switch arms at 15 reps)

*Single Arm OH KB Waiters Walk demo: https://www.youtube.com/watch?v=j5ZoC9p6J-s


400 feet map

Cash Out (Optional/Make Up)

50 Barbell Situps for Time (Time)

50 reps for time (45/35)

Movement Demo: https://youtu.be/sq32HfrHMxk

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