04.06.2017

CrossFit Silos – CrossFit

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Skill / Technique Work

This is your warmup. It should take no more than 15 mins.

Metcon (3 Rounds for reps)

Complete 3 rounds for quality of:

-8 Weighted Pull-ups

-12 GHD Sit-ups

-20 Inverted Shoulder Taps (wall FACING- same shoulder)

Inverted Shoulder Taps demo: https://www.youtube.com/watch?v=mf1eQgxDqdI (skip to 3:20 mark)

Weightlifting

Make sure to lay out your plates based on the jumps you want to make each round before the clock starts.

Metcon (4 Rounds for weight)

32 minute EMOM:

R1: Minutes 1-8: 1 Snatch, from the floor (<50%) R2: Minutes 9-16: 1 High Hang Snatch, from the hip (50-70%) R3: Minutes 17-24: 1 Hang Snatch, below the knee (70-80%) R4: Minutes 25-32: 1 Snatch, from the floor (80-90+%) *Rx: every rep must be a full squat. There are no power snatches if you are attempting Rx. If you choose power please do not check the Rx box. If you fail, repeat the rep.

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